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