CrossFit Surmount – CrossFit
Clean and Jerk
5 sets, accross @ 60-65%
4 power cleans
2 split jerks
Metcon (3 Rounds for time)
E4MOM x 3
400m run/500m rowing/800m bike
12 Pull ups
21 KBS @ 53/35
Accessory Work
If you only do 1 accessory piece this week, do this one:
4 sets/side
5 Turkish sit up + hip raise
30 seconds weighted KB side plank
rest as needed between side and sets
Turkish sit up + hip raise : https://www.youtube.com/watch?v=dODjXHuCulM
Weighted KB side plank: https://www.youtube.com/watch?v=ErrkdyF6XhI