CrossFit Surmount – CrossFit

Back Squat (5 x 5 AHAP, cluster set)

Cluster sets are sets with built-in, intraset rest periods allowing for more weight, reps, and total tonnage lifted. For example, instead of doing 5 sets of 5 repetitions, you could perform 5 sets of 3+2 or 4+1 repetitions with 30 second intraset rest.

Metcon (6 Rounds for time)

E3MOM for 18 minutes (6 rounds):

2 rounds

8 Front rack Lunges – 2 DBs

8 Shoulder to overhead – 2 DBs

8 burpees over DBs
Pair of DBs to equal approx. 50-60% of Clean and Jerk 1 rep max