CrossFit Surmount – CrossFit

Metcon (Weight)

5 Sets, ascending weight:

3 Hang power cleans

2 Front squats

2 Push jerks
Record heaviest weight of completed complex of 3-2-2

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

20 Wall balls (20/14)

50 Double unders

20 DB Snatches (50/35, 10 each arm)

25 V-ups

Accessory Work

4 Sets:

12 bent over reverse flys w/ dumbbells

12 band Y pulls

12 prone angels (like a snow angel on your stomach)