CrossFit Surmount – CrossFit

Back Squat (E3MOM x 5: 10 @ 40-50%)

Tempo: 3 second down, 0 at bottom, explode up

3: Metcon (AMRAP – Rounds and Reps)

Amrap 10

10 Hang Power Clean @95/65

10 Box Jump over @24/20”

15 Wall Ball @20/14 lbs

2: Metcon (AMRAP – Rounds and Reps)

Amrap 10

10 Hang Power Clean @75/55

10 Box Jump over @24/20”

10 Wall Ball @20/14 lbs

1: Metcon (AMRAP – Rounds and Reps)

Amrap 10

10 Hang Power Clean @light

10 Box Jump over @low

15 Wall Ball @light

Accessory Work

Core Stability

3 rounds not for time

10 Body saw

50’/arm Single arm farmer Carry @Heavy

Goal: Core strength and stability

Body saw: https://www.youtube.com/watch?v=wCTrJLxGV9c