CrossFit Surmount – CrossFit

Weightlifting

3/2: Back Squat (Every 2 mins x 4 rounds )

4 Back Squats @80%

right into 10 Jumping Back Squats @45/35lbs plate or bar or something heavy

1: Back Squat (Every 2 mins x 4 rounds )

4 Back Squats @moderate w/3sec descent

right into 10 Jumping Air Squats w/ 3sec descent

Metcon

3: Metcon (7 Rounds for time)

Every 3 min X 7 for 21 minutes

14 TTB

7 OH Squats @135/95

200m Run
Score: Time of each round (7)

2: Metcon (7 Rounds for time)

Every 3 min X 7 for 21 minutes

14 Toes to eye level

7 OH Squats @115/75

200m Run
Score: Time of each round (7)

1: Metcon (7 Rounds for time)

Every 3 min X 7 for 21 minutes

10-14 V-ups

5-7 OH Squats @moderate

100m Run
Score: Time of each round (7) and enter notes for the weight used and # of reps of other movements

Accessory Work

3 sets rest 60 sec between

20 Fast Banded leg curls

No rest right into

6 Assisted glute ham raise

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