CrossFit Surmount – CrossFit
Power Snatch (3-3-3-3)
Work up to challenging set of 3 touch and go power snatches
Metcon (Time)
10 Overhead Squats (95/65)
10 Box Jump Overs (24″/20)
10 Power Cleans
10 Push press
10 Burpee Pull-ups
10 Push press
10 Power Cleans
10 Box Jump Overs
10 Overhead Squats
RX+ use 115/95, and burpee bar or ring muscle-ups
Metcon (No Measure)
Accessory work, on your own:
Max Reps Bodyweight Bench Press
25 Hip Extensions after each set.
Rest 3:00 between sets.