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)