CrossFit Surmount – CrossFit

Hang Clean (6 sets, ascending from 70% first set)

Each set:

1 Power Clean

2 Hang Squat Clean

1: Metcon (AMRAP – Rounds and Reps)

Amrap 20

18 Wall Ball @ 14/10

18 DB Snatch 25/15

18 Burpees

2: Metcon (AMRAP – Rounds and Reps)

Amrap 20

22 Wall Ball @ 16/12

22 DB Snatch 35/20

22 Burpees

3: Metcon (AMRAP – Rounds and Reps)

Amrap 20

22 Wall Ball @ 20/14

22 DB Snatch 45/25

22 Burpees

Accessory Work

2 rounds

– 500m Row

– 1000m Run

– 500m Row

Rest 3-5 minutes between rounds