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