CrossFit Surmount – CrossFit
Push Jerk (EMOM x 6)
1 Pause Push press + 1 Pause Jerk* @
75-85% of Clean and Jerk
*Pause in the bottom of the dip
1: Metcon (3 Rounds for time)
At 0:00
21-15-9
Sit ups
Run 300/200/100
At 10:00
21-15-9
Ring rows
Run 300/200/100
At 20:00
12-9-6 Jumping pull-ups
Run 300/200/100
2: Metcon (3 Rounds for time)
At 0:00
21-15-9
V-ups
Run 300/200/100
At 10:00
21-15-9
Pull-ups
Run 300/200/100
At 20:00
12-9-6 Chest to bar pull-ups
Run 300/200/100
3: Metcon (3 Rounds for time)
At 0:00
21-15-9
TTB
Run 300/200/100
At 10:00
21-15-9
CTB
Run 300/200/100
At 20:00
12-9-6 Bar muscle-ups
Run 300/200/100
BW: Metcon (3 Rounds for time)
At 0:00
30-20-10
Jump Squats
Lying Leg raises
Rest 5 minutes
30-20-10
Unilateral RDL with reach (touch the ground)
Lying Back Extension
Rest 5 minutes
30-20-10
Burpees
Cursty Lunges
Accessory Work
3 rounds, not for time
20 Reverse Hypers
10 Pike pulls
50 Abmat Sit-ups