CrossFit Surmount – CrossFit
Push Press (4 @ 80%, E3MOM x 12)
After Push Press…
6-10 reps of a pulling movement:
– Pull-ups
– CTB
– Bar Muscle-ups
– Ring Muscle-ups
– Ring Rows
– Ring Pull-up
1: Metcon (2 Rounds for time)
At 0:00
18-15-9
Hang Clean and Jerk @ 65/45
Burpees
At 10:00
12-9-6 Clean @ 65/45
DB Push press @ moderate
2: Metcon (2 Rounds for time)
At 0:00
21-15-9
Hang Clean and Jerk @ 95/65
Burpees
At 10:00
12-9-6
Clean @ 135/95
HSPU
3: Metcon (2 Rounds for time)
At 0:00
21-15-9
Hang Clean and Jerk @ 135/95
Burpees
At 10:00
12-9-6
Clean @ 155/105
Deficit Parallette HSPU
Accessory Work
Alternated Jumping Pistols
6 x 4/leg
Rest 30-60 seconds between sets