CrossFit Surmount – CrossFit

Metcon (Weight)

Every 30 seconds for 20 rounds (10/arm)

DB 1-armed hang power clean+ press + push press + power jerk
DB weight = 25% of press 1RM

Odd-numbered rounds right arm

Even-numbered rounds left arm

Box Jumps (7 reps @ 70, 80, & 90% of max height)

Metcon (AMRAP – Reps)

“Flower”

Deadlift @ 50% of 1RM
Deadlift barbell on “up” and lower barbell on “down.”

30 reps total