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