CrossFit Surmount – CrossFit

Push Jerk

Dip hold + Push press + Jerk

5 x 2+1+1

@ 50-60% of Jerk

3: Metcon (AMRAP – Rounds and Reps)

Amrap 20 minutes

50 Wall balls 20/14lbs

10 Bar Muscle ups

5 Deadlift @ 275-185lbs

2: Metcon (AMRAP – Rounds and Reps)

Amrap 20 minutes

40 Wall balls 20/14lbs

10 Banded Bar Muscle ups or CTB

5 Deadlift @ 225-155lbs

1: Metcon (AMRAP – Rounds and Reps)

Amrap 20 minutes

50 Wall balls @light

10 Jumping pull-ups

5 Deadlift @heavy