CrossFit Surmount – CrossFit

Gymnastics

Every 3 mins for 12 mins

6-9 CTB, pull-ups, ring rows

12 Bent over rows @moderate

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes

600m Run

80 Double-unders

20 Snatch 135/95 lbs

600m Run

80 Double-unders

20 Clean and jerks 135/95lbs

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes

600m run

80 Double-unders

20 Snatch 95/65 lbs

600m run

80 Double-unders

20 Clean and jerks 95/65 lbs

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes

400m Run

80 Single Unders (add double under practice)

20 Snatch 45/25 or as needed.

400m Run

80 Single Unders

20 Clean and jerks (same weight as snatch)