CrossFit Surmount – CrossFit
Bench Press (4 x 10)
4 x 10 @RPE 8, across
Rest 60-90 sec between sets
3: Metcon (3 Rounds for time)
Every 5 minutes for 15 minutes
3 rounds of:
3 Bar Muscle-ups
5/5 DB snatch @70/50lbs
3 Wall walks
2: Metcon (3 Rounds for time)
Every 5 minutes for 15 minutes
3 rounds of:
3 Jumping/banded Bar Muscle-ups or 3-5
CTB
5/5 DB snatch @50/35lbs
2 Wall walks
1: Metcon (3 Rounds for time)
Every 5 minutes for 15 minutes
3 rounds of:
3 Assisted pull-ups
5/5 DB snatch @mod-heavy
5 x 25′ bear craw
Accessory Work
Cool down 3-4 minutes on bike or rower
Lower Body Flow
https://youtu.be/aeDOKJBLmqY