CrossFit Surmount – CrossFit

Snatch

4 @ 60%, 4 @ 70%, 3 x 4 @ 75%

Snatch Grip Deadlift (4 x 4 @ 100%)

Metcon (20 Rounds for time)

20 Minute EMOM:

Odd: 6 Bar facing burpees + 6 Thrusters (95/65)

Even: 10 Power cleans + 8 air squats
RX+ 115/75 on the bar; pistols in lieu of air squats

Accessory Work

Bear hug something heavy, 4 times, 2 minutes each: Maybe the big logs outside 🙂

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips