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