CrossFit Surmount – CrossFit

Push Press (Work to a heavy 3)

1: Metcon (Time)

2 rnds for time

12 thrusters @ 45/35

12 Box Jumps 20/16’’ or Step Ups

– Rest 2 minutes

2 rnds for time

10 Thrusters @ 45/35

12 Box Jumps 20/16’’ or Step Ups

2: Metcon (Time)

2 rnds for time

12 thrusters @ 75/55

12 Box Jumps 24/20’’

-Rest 2 minutes

2 rnds fpor time

10 Thrusters @ 75/55

10 Box Jumps 24/20’’

3: Metcon (Time)

2 rounds for time

12 Thrusters @ 95/65

12 Box Jumps 24/20’’

rest 2 minutes

2 rnds for time

10 Thrusters @ 95/65

10 Box Jumps 24/20’’

Accessory Work

Bent over Landmine Row

3 x 8/arm @AHAP

Rest 60-90 seconds between sets

https://www.youtube.com/watch?v=QOniChMqrb4