CrossFit Surmount – CrossFit

Snatch (4 @ 60%, 4 @ 70%, 4 x 4 @ 80%)

Metcon (5 Rounds for time)

Every 3 Minutes for 5 rounds:

20 Kettlebell swings (53/35)

15 box jumps (24/20)

10- 1 arm OH walking lunge (5 each arm at 55/40 DB)

Accessory Work

5 sets:

8 bent over rows

12 weighted hip ext

8 flute bridge per leg with pause

And/or

3 sets:

30 Russian twists

10 Pallof press