CrossFit Surmount – CrossFit

Weightlifting

3/2: Front Squat (7 sets of 3 reps @85% Rest 60 sec)

1: Front Squat (7 sets of 3 reps @ moderate Rest 60 sec)

3: Metcon (AMRAP – Reps)

5 sets

30 sec Heavy DB lunges (Farmer’s carry)

30 sec Power clean & Jerk 225/155

lbs

30 sec Box jump overs 24/20″

30 sec Rest

2: Metcon (AMRAP – Reps)

5 sets

30 sec Heavy DB lunges (Farmer’s carry)

30 sec Power clean & Jerk 185/135lbs

lbs

30 sec Box jump overs 24/20″

30 sec Rest

1: Metcon (AMRAP – Reps)

5 sets

30 sec Moderate DB lunges (Farmer’s carry)

30 sec Power clean & Jerk @ moderate

30 sec low box jump overs OR PVC jump overs

30 sec Rest

Accessory

100 Banded Hip Thrust @modheavy band

Hold the top for 5 seconds every 5

reps