CrossFit Surmount – CrossFit
Hang Clean (6 sets, ascending from 70% first set)
Each set:
1 Power Clean
2 Hang Squat Clean
1: Metcon (AMRAP – Rounds and Reps)
Amrap 20
18 Wall Ball @ 14/10
18 DB Snatch 25/15
18 Burpees
2: Metcon (AMRAP – Rounds and Reps)
Amrap 20
22 Wall Ball @ 16/12
22 DB Snatch 35/20
22 Burpees
3: Metcon (AMRAP – Rounds and Reps)
Amrap 20
22 Wall Ball @ 20/14
22 DB Snatch 45/25
22 Burpees
Accessory Work
2 rounds
– 500m Row
– 1000m Run
– 500m Row
Rest 3-5 minutes between rounds