CrossFit Surmount – CrossFit

Join us tonight at Glory Day’s at 7 pm for a little CFS social time! Family friendly on the outdoor patio.

Push Press (20 minutes to establish 1 rep max)

1: Metcon (Time)

Tabata chipper:

-40 Wallballs 12/8

-25 Power snatch 65/45

-40 sit-ups

-25 Thrusters 65/45
Like a regular chipper, but can only work in :20 increments w/ :10 rest

2: Metcon (Time)

Tabata chipper:

– 40 Wallballs 16/12

– 25 power snatch @ 95/65

– 40 TTB

– 25 Thrusters @ 95/65
Like a regular chipper, but can only work in :20 increments w/ :10 rest

3: Metcon (Time)

Tabata chipper:

– 40 Wallballs 20/14

– 25 Power snatch @ 115/75

– 40 Toes to bar

– 25 Thrusters @ 115/75
Like a regular chipper, but can only work in :20 increments w/ :10 rest

Accessory Work

https://www.youtube.com/watch?v=Pggn10EKAzM

Bent over lateral raise

2 x 15

Tempo 3-0-1-0