CrossFit Surmount – CrossFit

Weightlifting

3/2: Back Squats + Back Rack Lunges

3 sets

3 Back Squats @80%+ of max squat

3/3 Back Rack Lunges @65% of max squat

15 UB Wall Balls @20/14lbs

Rest 3mins

Score: Weight used across each set on the back squat

Time Cap: 15mins

1: Back Squats + Back Rack Lunges

3 sets

3 Back Squats @Heavy

3/3 Back Rack Lunges @ mod or Bodyweight lunges

15 Air squats or jumping air

squats

Time Cap: 15mins

Metcon

3: Metcon (Time)

5 rounds

10 Thrusters @135/95lbs

15 Cal Bike/Ski/Row/400m Run

Score: Time

Time Cap: 20 mins

2: Metcon (Time)

5 rounds

10 Thrusters @115/75lbs

15 Cal Bike/Ski/Row/400m Run

Score: Time

Time Cap: 20 mins

1: Metcon (Time)

5 rounds

10 Thrusters @moderate

10 Cal Bike/Ski/Row/200m Run

Time Cap: 20 min

Accessory Work

Seated High Box Jump

5-5-5-5-5 @As high as possible

Rest as needed between sets