CrossFit Surmount – CrossFit
Metcon (Weight)
Every 30 seconds for 20 rounds (10/arm)
DB 1-armed hang power clean+ press + push press + power jerk
DB weight = 25% of press 1RM
Odd-numbered rounds right arm
Even-numbered rounds left arm
Box Jumps (7 reps @ 70, 80, & 90% of max height)
Metcon (AMRAP – Reps)
“Flower”
Deadlift @ 50% of 1RM
Deadlift barbell on “up” and lower barbell on “down.”
30 reps total