CrossFit Surmount – CrossFit

Metcon (AMRAP – Rounds and Reps)

2 x 3 minute AMRAPs:

12 push ups

12 body rows getting C2B

rest 1 minute between sets

Metcon (Time)

For time

Run1000m

20 hang power cleans @ 155/115

Run 800m

15 hang power clean @ 165/125

Run 600m

10 Hang power cleans @ 185/135

Run 400m

5 hang power cleans @ 205/145

Time Cap: 26 minutes

Accessory Work

3 sets of 3 rounds

10 strict pull ups

10 strict HSPU

rest 1 minute between sets