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