CrossFit Surmount – Barbell Club

A: Front Squat (5×2-3 @ 75-85% )

B: Snatch (3×3, 3×2 up to 85%)

C1: Pendlay Row (3×5-7)

C2: Good Mornings (3-5-7)

Metcon (Time)

3 sets: 80, 90 then 100%

Row 500

15 KBS (53/35)

15 FS @ (115,75)

15 Pull-ups

75 DU’s

Rest 5 mins between sets

*Record time for each set