CrossFit Surmount – Barbell Club

Day 1 of 18

Warm-up

A. 5 Rounds:

10 Burpees

10 PP (bar only)

20 DUs

B. Stretch for 3-5 minutes

Weightlifting

Take 20 minutes to establish a 1RM Deadlift

Deadlift

Metcon

Metcon (Time)

5 Rounds FT

5 Pwr Snatch 135/95

5 Burpees

5 Pwr Cleans 135/95

5 Ring Dips

5 Thrusters 135/95