CrossFit Surmount – CrossFit

Snatch pull + power snatch + snatch balance

EMOM for 10 minutes:

perform 1 snatch pull + 1 power snatch + 1 snatch balance.

Begin at 45% of your snatch 1RM. Increase weight as form and execution improves.

Metcon

Metcon (3 Rounds for reps)

5-minute AMRAP

– 7 burpee over bar

– 7 power cleans

*rest 2 minutes*

5-minute AMRAP

– 5 burpee over bar

– 5 power cleans

*rest 2 minutes*

5-minute ARMAP

– 3 burpee over bar

– 3 power cleans
As reps decrease, weight increases.

RX+

M (95,115,135)

F (83,93,103)

RX

M (75, 95, 115)

F (63,73,83)

Scaled

M (55,75,95)

F (45,55,65)