CrossFit Surmount – CrossFit

Hang Clean (E2MOM x 4 rounds )

Every 2 minutes for 8 minutes

5 Hang Squat Clean @ 60%

4 Bar Facing Burpees

3: Metcon (Time)

For time

400m Run

30 Ring Dips

20 Burpee box jump over 24″/20″

40 Deadlift @ 185/135lbs

20 Burpee box jump over 24″/20″

30 Ring Dips

400m Run

2: Metcon (Time)

400m Run

20 Ring Dips / Box supported

ring dips

20 Burpee box jump over 24″/20″

40 Deadlift @ 155/105lbs

20 Burpee box jump over 24″/20″

20 Ring Dips / Box supported

ring dips

400m Run

1: Metcon (Time)

200m Run

30 Bench dips

20 Burpee box jump over @moderate height

40 Deadlift @ light

20 Burpee box jump over @ moderate height

30 Bench dips

200m Run