CrossFit Surmount – CrossFit

Back Squat

EMOM 12minutes

Min 1: 6 Back Squats@ 60-70%

Min 2: Pistols or Bulgarian split squats for the minute

Min 3: Rest

3: Metcon (AMRAP – Rounds and Reps)

10 minutes AMRAP

10 TTB

8 Deadlift @115/75lbs

6 Hang Power Clean @115/75lbs

*Rest 2 minutes*

then 6 minutes to find a heavy

3 Hang Clean
Enter 3 rep hang clean in Hang Clean section of Wodify

2: Metcon (AMRAP – Rounds and Reps)

10 minutes AMRAP

10 Toes to eye level

8 Deadlift @ 95/65

6 Hang Power Clean @95/65lbs

Rest 2 minutes

then 6 minutes to find a heavy

3 Hang Clean
Enter 3 rep hang clean in Hang Clean section of Wodify

1: Metcon (AMRAP – Rounds and Reps)

10 minutes amrap

10 V-ups or Sit-ups

8 Deadlift @Very light

6 Hang Power Clean @Same weight as deadlift

*Rest 2 minutes*

then 6 minutes to fin a heavy 3 hang clean
Enter 3 rep hang clean in Hang Clean section of Wodify

Hang Clean