CrossFit Surmount – CrossFit
Clean and Jerk (5 x 2+1 @ 60-70%)
5 x 2 cleans + 1 jerk
Metcon (AMRAP – Reps)
7 rounds of 40 secs on 20 secs off:
– Burpees
– Wallballs @ 20/14
This should be read as follows: 40 seconds of burpees then
20 seconds rest, then 40 seconds of wallballs followed by another
20 seconds of rest for 7 rounds.
Accessory Work
Double DB OH situps
5 x 12
https://www.youtube.com/watch?v=A5fNSnG8KQw&feature=youtu.be&t=11