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