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