CrossFit Surmount – CrossFit
Overhead Squat (5 x 2 SB + 1 OHS)
Snatch Balance + OH Squat
5 x 2+1 @Ascending
*First set start @ 60% of 1RM Snatch
1: Metcon (Time)
5 rounds
5 Squat Clean @ light
50 Single unders
Rest 1 minute
Amrap 2 minutes
lunges
1A: Metcon (AMRAP – Reps)
Score DB front rack lunges here
2: Metcon (Time)
5 rounds
5 Squat Clean @ 135/95
40 Double-unders
Rest 1 minute
Amrap 2 minutes
DB front rack lunges (forward) @ 25/15lbs
2A: Metcon (AMRAP – Reps)
Score DB front rack lunges here
3: Metcon (Time)
5 rounds
5 Squat Clean @ 185/135
50 Double-unders
Rest 1 minute
Amrap 2 minutes
DB front rack lunges (forward) @ 50/35lbs
3A: Metcon (AMRAP – Reps)
Score DB front rack lunges here
Accessory Work
Tuck TTB + Stiff leg descent
3 x max rep
https://www.youtube.com/watch?v=G4hMGLlc_xU