CrossFit Surmount – CrossFit

Back Squat (Every 30 seconds for 3 minutes 1 squat @ 85% )

Then max reps @ 90%

Metcon (AMRAP – Rounds and Reps)

Amrap 16 minutes

8 DB snatch 50/35 (4 each arm)

8 burpee box jump overs 24/20’’

8 Wallballs @ 20/14

Accessory Work

Silverback swings

4 x 50′

https://www.youtube.com/watch?v=m-QCuNNGOic