CrossFit Surmount – CrossFit
Hang Snatch (E2MOM for 10 minutes)
1 power, 2 squat
https://www.youtube.com/watch?v=npdlzx3dem4
1: Metcon (2 Rounds for time)
Each for time
12-9-6
Toes to rig
Row/Bike/Ski 12 cals
At 7:00
12-9-6
Burpees
Row/Bike/Ski 12 cals
2: Metcon (2 Rounds for time)
each for time
12-9-6
Swinging Leg Raises
Row/Bike/Ski 15 cals
At 7:00
12-9-6
Burpees
Row/Bike/Ski 15 cals
3: Metcon (2 Rounds for time)
each for time
12-9-6
TTB
Row/Bike/Ski 15 cals
At 7:00
12-9-6
Burpees
Row/Bike/Ski 15 cals
Accessory Work
Sprints
On the machine of your choice
4 sets
4 rounds
20 seconds sprint
40 seconds recover speed
Rest 3 minutes between sets