CrossFit Surmount – Barbell Club

A: Metcon (Weight)

Big Clean Complex work to heaviest set (cannot Drop bar)

Hang Cln, Hang Cln, Cln Push Press

Hang Cln, Hang Cln, Cln, Push Jerk

Hang Cln, Hang Cln, Cln, Split Jerk

B: Metcon (AMRAP – Reps)

15 mins MU technique

20-30 Banded or jumping MU’s

C: Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP:

5 DBL KB Thruster

5 Burpee Over Box

rest 3 mins

Row 3 mins Meters

3 Min AMRAP:

5 DB snatches Ea. arm

5 Burpee over Box

Rest 5 mins then repeat