CrossFit Surmount – CrossFit
Push Jerk (EMOM X 10, From the Rack)
4 Push Jerks on the minute, increase weight each time
Metcon (Time)
3 Rounds:
10 Front Squats (155/115)
20 Push-ups
50 Double-Unders
Metcon (No Measure)
Accessory work (on your own):
4 “Giant Sets”, resting as needed between sets…
15 GHD Sit-Ups + 15 second GHD Static Hold (body parallel to floor)
15 Hip Extensions + 15 second Hip Extension Static Hold (body parallel to floor)