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