CrossFit Surmount – CrossFit
Metcon (Weight)
3 sets for weight,
each unbroken, rest as needed b/w sets:
5 Power clean
5 Hang power Clean
5 Thrusters
5 Hang Power Clean
5 Power Clean
Each set as heavy as possible
1: Metcon (AMRAP – Rounds and Reps)
2 x 6 minutes Amrap
25 Jumping pull ups / ring rows
20 Single DB Goblet Squat @light
15 Burpees
*Rest 2 minutes between amraps
2: Metcon (AMRAP – Rounds and Reps)
2 x 6 minutes Amrap
15 Pull ups
20 DB Front Squat @35/25
15 Burpee box jump over at lower height
*Rest 2 minutes between amraps
3: Metcon (AMRAP – Rounds and Reps)
2 x 6 minutes Amrap
25 Pull ups
20 DB Front Squat @50/35
15 Burpee box jump over 24/20″
Rest 2 minutes between amraps
Accessory Work
Split stance Pallof Press
3 x 12/side
Rest 30-60 seconds between sets
https://www.youtube.com/watch?v=IU6yaUI6Dbg