CrossFit Surmount – CrossFit

Split Jerk (5 sets of 2, ascending to about 80%)

1: Metcon (20 Rounds for time)

EMOM 20 minutes

Odd- Row/Bike/Ski :45 seconds

Even – 1 round of Modified Cindy
Modified Cindy: 5 Ring Rows, 5 Push-ups, 10 Air squats

2: Metcon (20 Rounds for time)

EMOM 20 minutes

Odd- Row/Bike/Ski 16/12 Cals

Even – 1 round of Modified Cindy
Modified Cindy: 5 Ring Rows or Jumping Pull-ups, 10 Knee Push-ups, 15 Air squats

3: Metcon (20 Rounds for time)

EMOM 20 minutes

Odd- Row/Bike/Ski 20/15 Cals

Even – 1 round of Cindy

Accessory Work

Pendlay row

3 x 10

Slow eccentric

Rest 60-90 seconds between sets