CrossFit Surmount – CrossFit
Bench Press (3 x 5 @ heavy)
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
36 DB Snatch (18 each arm)
36 V-UPS
36 HSPU
36 DB goblet squat
DB weight = approx. 25-33% of bodyweight
RX+ DB overhead squats instead of goblet squats
Accessory Work
6 sets
20 band tricep extension (pulling to the ground)
10 Plyo push ups, either onto plates or clapping
10 med ball throw onto the wall