CrossFit Surmount – CrossFit

3/2: Front Squat

Front squat

3 x 10 @60%

1: Front Squat

Front squat

3 x 10 @moderate

3: Metcon (8 Rounds for time)

Every 2 mins x 8 sets

9 Thrusters @135/95lbs

50 Double unders

Score = Time of each set

2: Metcon (8 Rounds for time)

Every 2 mins x 8 sets

9 Thrusters @95/65lbs

50 Double unders

Score = Time of each set

1: Metcon (8 Rounds for time)

Every 2 mins x 8 sets

9 Thrusters @moderate

100 single unders

(attempt dub every 10-20 reps)

Score = Time of each set

Accessory Work

Poliquin Step-ups

3 x8/leg

Rest 45-60 seconds between sets

Focus on Quad activation by moving

your weight in front of your working

foot