CrossFit Surmount – CrossFit

Weightlifting

Clean hign pull/hang clean (5 sets @ascending)

2 Clean high pull

2 Hang cleans

Rest as needed

Score: Heaviest weight used

TC: 15mins

Metcon

3: Metcon (Time)

6 rounds for time

15 TTB

9 Deadlift 225/155lbs

6 HSPU

Score: Time

TC: 18mins

2: Metcon (Time)

6 rounds

15 Toes to eye level

9 Deadlift @185/125

6 Piked HSPU

Score: Time

TC: 18mins

1: Metcon (Time)

6 rounds

15 V-ups

9 Deadlift @moderate

6 push-ups

Score: Time

TC: 18mins

Accessory Work

Hip extension on GHD

3 x 12

Rest 60 seconds between sets

Hold every rep for 2 sec at the top