CrossFit Surmount – CrossFit

Front Squat (4 x 2)

4 x 2, work up to a heavy set of 2 for the day

Metcon (Time)

4 rounds for time

12 deadlifts @ 225/155

3 rope climbs

12 TTB

24 box jumps (24/20)

Accessory Work

3 sets

15 side bridges/side (https://www.youtube.com/watch?v=0mYAKZITElw&feature=youtu.be)

15 straight leg glute bridge (Set up in the reverse plank position. Lower hips to the ground then press them back up into the plank position and hold 3 seconds then back down)

15 pike pulls