CrossFit Surmount – CrossFit

3/2: Metcon (Weight)

Back Squat

15 reps @80%

Score: Weight used

TC: 10mins

1: Back Squat

@moderate

:30 rest

3: Metcon (Time)

5 rounds for time

16 DB Front Rack Lunges @2×50/35lbs

12 Box jump overs @24/20″

4 Devils press @2×50/35lbs

17 min. time cap

2: Metcon (Time)

5 rounds for time

16 DB Front Rack Lunges @2×35/25lbs

8-12 Box jump overs @24/20″

4 Devils press @2×35/25lbs

17 min. time cap

1: Metcon (Time)

5 rounds for time

16 DB Front Rack Lunges @light

12 Box jump overs @low

4 Devils press @heavy

DBs@same weight

17 min. time cap

Accessory Work

Seal Rows

3 x 10

Rest 60 seconds between sets