CrossFit Surmount – CrossFit
Snatch Grip Deadlift (6 x 4, ascending weight)
This is a snatch grip, not just wide grip. Hands should be whree you would if about to snatch
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
15 Toes to bar
30 Double unders
15 Power Snatches (75/55)
30 Double unders
Accessory Work
3 sets
6 Dragon Flies: https://youtu.be/04FvC4JcisU
12 bent over row, in extension hold on
GHD
Conditioning
100 Push-ups, tabata style
– Work only in 20 second intervals, 10 seconds of rest, until 100 complete