CrossFit Surmount – CrossFit

Clean and Jerk (5 working sets)

1 Clean Lift off

1 Floating Squat Clean

1 Push Jerk

1 Split Jerk

https://www.youtube.com/watch?v=9opg6GxYNIs

1: Metcon (8 Rounds for time)

E2MOM x 8

Alternate between:

– 200m Run + 8 Sit-Ups (or Hanging Knee Raises)

– 200m Row

2: Metcon (8 Rounds for time)

E2MOM x 8

Alternate between:

– 200m Run + 5 TTB (or 10 Toes to Wherever)

– 200m Row + 5 Burpees to target (or RX)

3: Metcon (8 Rounds for time)

E2MOM x 8

Alternate between:

– 200m Run + 10 TTB

– 200/175 m Row + 5 Burpees over Rower

Accessory Work

Med Ball deadbugs

https://www.youtube.com/watch?v=omBuAHrOoxc

3 x 6 reps/side

Hold every rep for 10 seconds

AND/OR

Surrender Lunges

https://www.youtube.com/watch?v=YmkqQ8qxF_E

5 x 5/side