CrossFit Surmount – CrossFit
Snatch (5 x 2)
5 sets @60-70%
2 Segmented Snatch pull*
1 Snatch
* 3 Pauses. 1 at 1 inch off the ground, 1 st
the knees and one more at mid thigh
1: Metcon (Time)
For time
60 MB Squat @ light
600m Run
30 Power Snatch @ moderate
2: Metcon (Time)
For time
60 Wall Ball @ 16/12 lbs
800m Run
30 Power Snatch @115/7lbs
3: Metcon (Time)
For time
60 Wall Ball @ 20/14 lbs
1200m Run
30 Power Snatch @135/95 lbs
BW: Metcon (Time)
3 rounds
100’ Bear Crawl
100’ Inchworm Walk (include push up)
800m run