CrossFit Surmount – CrossFit

Push Press (4 sets: 5 strict to 5 push)

Increase as able

Shoulder Press (Above scheme)

record shoulder press # here

1: Metcon (Time)

21-15-9

– Front Squats @ 65/45 lbs

– Med ball or slam ball ground to shoulder (heavy, alternate shoulder each rep)

– Run 200m-200m-200m

2: Metcon (Time)

21-15-9

– Front Squats @ 95/65 lbs

– Med ball or slam ball ground to shoulder (heavy, alternate shoulder each rep)

– Run 400m-200m-100m

3: Metcon (Time)

21-15-9

– Front Squats @ 115/75 lbs

– Med ball or slam ball ground to shoulder (heavy, alternate shoulder each rep)

– Run 400m-200m-100m