CrossFit Surmount – CrossFit

3/2: Clean and Jerk

EMOMX10

Even: 300m bike/150m row

Odd: 2 Clean & Jerks

@ascending

1: Clean and Jerk

EMOMX10

Even: 300m bike/150m row

Odd: 2 Clean & Jerks @Technical

load across each set

3: Metcon (Time)

3 rounds

1,000m Bike or 400m Row/Ski

25 TTB

10 Front Squats @185/135 lbs

20 Min Time Cap

2: Metcon (Time)

3 rounds

1,000m Bike or 400m Row/Ski

15 TTB or 25 Toes to eye level

10 Front Squats @155/105 lbs

20 Min Time Cap

1: Metcon (Time)

3 rounds

600m Bike or 200m Row/Ski

25 V-ups or Sit-ups

10 Front Squats @heavy

20 Min Time Cap

Accessory Work

8-7-6-5-4-3-2-1

Skull Crushers @mod

Wall walks

and/or Run 400+M

Points of performance:

– The weight for the skull crushers has to be challenging for the number of reps, BUT you should not reach failure at any points

– Practice different pattern for the wall walks