CrossFit Surmount – CrossFit
Hang Power Snatch (5 x 5)
Same weight across all sets, but as heavy as possible.
Metcon (Time)
3 Rounds for Time:
20 Toes to bar
30 Push Press (95/65)
Pick a weight that allows you to do more than half the reps unbroken.
Accessory Work
4 x 25 Hip Extensions or Supermans
Conditioning
5 Rounds:
12/10 Cal row
6 Burpees over the erg
*Rest 3 minutes between rounds