CrossFit Surmount – CrossFit

Clean and Jerk (5 x 2+1 @ 60-70%)

5 x 2 cleans + 1 jerk

Metcon (AMRAP – Reps)

7 rounds of 40 secs on 20 secs off:

– Burpees

– Wallballs @ 20/14
This should be read as follows: 40 seconds of burpees then

20 seconds rest, then 40 seconds of wallballs followed by another

20 seconds of rest for 7 rounds.

Accessory Work

Double DB OH situps

5 x 12

https://www.youtube.com/watch?v=A5fNSnG8KQw&feature=youtu.be&t=11