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