CrossFit Surmount – CrossFit

Weightlifting

A: Paused Front Squat (1 RM, Pause 2 seconds @bottom)

TC: 18 min

Level 1

Build to a heavy 3 reps

Metcon

Extra Accessory

B: Metcon (Time)

3-6-9-12-15-18

Front Squats 135/95 lbs

TTB

200m Run
TC: 15 min

Level 2

3-6-9-12-15-18

Front Squats @ 115/75 lbs

Toes to eye level

200m Run

Level 1

3-6-9-12-15-18

Front Squats @ Light

Hanging Knee Raise

100m Run

Metcon (Weight)

Half kneeling landmine twist

3 x 8/8

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