CrossFit Surmount – CrossFit
A spicy little competition workout today from The Atlas Games!
Front Squat (6 x 3 @ 85%)
1: Metcon (Time)
3 rounds
15 Wall Balls @ light
15 Air squats
15 push-ups / hands elevated push-ups
15 DB Snatch @ light
2: Metcon (Time)
3 rounds
20 Wall Balls 20/14
20 Box elevated pistols*
20 Piked Box HSPU
20 DB Snatch @ light
*https://www.youtube.com/watch?v=7OC152Lij40
3: Metcon (Time)
3 rounds
25 Wall Balls 20/14
25 Pistols
25 HSPU
25 DB Snatch 50/35lbs
Accessory Work
Banded Clamshell with foot against wall
3 x 20/side
This is a simple glute finisher. Nothing fancy, just some
burning at the end of a lower body session!
https://www.youtube.com/watch?v=ZNsIujflFwM