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