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