CrossFit Surmount – CrossFit

Shoulder Press (4 x 6 @AHAP )

Rest 90 seconds between sets

3: Metcon (AMRAP – Rounds and Reps)

Amrap 20

3 bar mu

24 double unders

10 OH squats @75/55lbs

2: Metcon (AMRAP – Rounds and Reps)

Amrap 20

3 CTB

12 double unders

10 OH squats @65/45lbs

1: Metcon (AMRAP – Rounds and Reps)

Amrap 20

3 Assisted or Jumping pull-ups/CTB

24 Single unders

10 OH squats @light

Accessory Work

For quality

12-10-8 DB row on bench

20-15-10 fast Banded Pullove