CrossFit Surmount – CrossFit
Sumo Deadlift (Heavy 3)
Every rep starts from a dead stop, return
the bar to the ground slowly and under
control.
1: Metcon (Time)
2 rounds
500m Row/Ski/Bike 1250/Run 400
60 Air Squats
20 KBS @ 35/18
2: Metcon (Time)
2 rounds
500m Row/Ski/Bike 1250/Run 400
100 Air Squats
30 KBS @ 44/26
3: Metcon (Time)
2 rounds
500m Row/Ski/Bike 1250/Run 400
100 Air Squats
30 KBS @ 53/35
Accessory Work
Sandbag Bulgarian Split Squat (Hugging)
3 x 8/leg @AHAP
Rest 60-90 seconds between sets