CrossFit Surmount – CrossFit

Bench Press (Work to a heavy 3)

A: Bench Press (EMOM x 10, 3 @ 70%)

1: Metcon (AMRAP – Rounds and Reps)

Immediately after the EMOM…

Amrap 15 minutes

Run 400m

14 box jump overs @ comfortable height OR step up overs

7 hang squat cleans @ light DBs x 2

2: Metcon (AMRAP – Rounds and Reps)

Immediately after the EMOM…

Amrap 15 minutes

Run 400m

20 box jump overs 24/20’’

10 hang squat cleans @ 35/20 lbs

3: Metcon (AMRAP – Rounds and Reps)

Immediately after the EMOM…

Amrap 15 minutes

Run 400m or

20 box jump overs 24/20’’

10 hang squat cleans @ 50/35 (2) DBs