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