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