CrossFit Surmount – CrossFit
Snatch ( E2MOM x 8)
E2MOM x 8
Set 1 & 2: 2 reps @ 80%
Set 3 and on:
1 rep, increase as desired each set
1: Metcon (Time)
4 rounds
75 Single Unders
12/10 cal Row/Bike/Ski
12 Ring Rows
2: Metcon (Time)
4 rounds
50 Double unders
15/12 cal Row/Bike/Ski
12 Pull Ups OR 12 Jumping C2B OR 6 Strict Pull Ups
3: Metcon (Time)
4 rounds
50 Double unders
15/12 cal Row/Bike/Ski
12 C2B pull ups
Accessory Work
Tabata
Alternate between
– Banded biceps curls
– Banded triceps extension