CrossFit Surmount – CrossFit

Back Squat (1 x 4 @62% 1 x 4 @72% 2 x 4 @80% 2 x 4 @ 82%)

*If athletes do not have the loading to perform these %, we have the following option to compensate for the lack of load and still target eccentric strength and strength endurance:

E(2)MOM x 6

6-8 Tempo Back squat (Barbell or DB) @3.2.X.1

In remaining time: AMRAP wall sit

*Athletes should make sure to be aggressive in

the concentric drive. It should be as explosive

as possible in this iso-dynamic training.

Metcon (Time)

For time

15-12-9-6

Bar muscle ups

400m Run or 15/12 Cal Machine
At home option:

4 rounds

400m Run or 15/12 Cal Machine

5 x DB Gymnastic Complex @ 2 x 50/35lbs:

-4 push-ups

-4 alternating renegade rows

H: Metcon (Time)

2 rounds

21-15-9

Jump Squats

Run 200m

rest 2 minutes

21-15-9

Squat Thrusts

Run 200m

rest 2 minutes

21-15-9

Jump Over Object

Run 200m