CrossFit Surmount – CrossFit
1: Metcon (Time)
3 rounds, rest 2 minutes between rounds
20 DB squats @ 30/15 lbs (2)
4 power cleans @ 75% of 1 rep max
10 Knees to 90
4 power cleans
10 burpees
4 power cleans
Time Cap: 30 minutes
2: Metcon (Time)
3 rounds, rest 2 minutes between rounds
20 DB squats @ 40/25 lbs (2)
4 power cleans @ 75% of 1 rep max
10 TTB
4 power cleans
20 burpees
4 power cleans
Time Cap: 30 minutes
3: Metcon (Time)
3 rounds, rest 2 minutes between rounds
20 DB squats @ 50/35 lbs (2)
4 power cleans @ 75% of 1 rep max
20 TTB
4 power cleans
20 burpees
4 power cleans
Time Cap: 30 minutes
Gymnastics
Ring in and outs
5 x 5/arm
Rest as needed
https://www.youtube.com/watch?v=lAHAEoIe9dw