CrossFit Surmount – CrossFit

Gymnastics

5 x 4 + 4

4 heavy banded push ups

4 banded pull ups

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

8 Power snatch @ 65/45 lbs

200m jog

12 hanging knee/leg raises

200m jog

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 14 minutes

8 Power snatch @ 95/65lbs

200m jog

6 TTB

200m jog

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14 minutes

8 Power snatch @ 115/75

200m jog

12 TTB

200m jog

Accessory Work

Landmine twist

3 x 10/side with explosive ascent

https://www.youtube.com/watch?v=Ab9wUtCSVf4