CrossFit Surmount – CrossFit
Overhead Squat (3+3+3 X 6)
6 sets, ascending to a heavy but not max.
3 power snatch
3 hang power snatch
3 OHS
Metcon (AMRAP – Rounds and Reps)
Amrap 10 minutes:
Row/Bike/Ski 20/18 calories or Run 200M
10 burpees
10 wallballs @ 20/14
Accessory Work
4 sets
10 Hip extension hold + barbell row
15 Hip extension with barbell Rest 60-90 seconds
https://www.youtube.com/watch?v=aahQmdBfWIE