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