CrossFit Surmount – CrossFit
Metcon (Time)
Team workout
100 DB snatch 50/35
100 KBS 53/35 100 Cal row
100 Box jumps 24/20
100 WB 20/14
Accessory Work
5 sets
12 bent over band lat pull down, hold 3 seconds (1 or 2 bands with a PVC) https://youtu.be/DPN-OjasYJU In the video, the athlete is standing, I’d like you to bend over in an athletic stance.
8 bent over Y with 2.5, 5 or 10plb plates