CrossFit Surmount – CrossFit
Clean and Jerk (4+1 @ 60% 3+1 @ 65% 4 x 2+1 @ 70%)
First set is 4 power cleans, then 1 jerk, and so on as described
Metcon (AMRAP – Reps)
EMOM 20
1) Max cal row/bike/
ski
2) Rest
3) Max high box jumps (higher than your usual)
4) Rest
Accessory Work
4 sets
10 good mornings
5-10 GH raises https://youtu.be/w_7UaXfsbaw or asssisted: : https://youtu.be/4v34WE-97tY