CrossFit Surmount – CrossFit

Hang Power Snatch (5 x 5)

Same weight across all sets, but as heavy as possible.

Metcon (Time)

3 Rounds for Time:

20 Toes to bar

30 Push Press (95/65)
Pick a weight that allows you to do more than half the reps unbroken.

Accessory Work

4 x 25 Hip Extensions or Supermans


5 Rounds:

12/10 Cal row

6 Burpees over the erg

*Rest 3 minutes between rounds