CrossFit Surmount – CrossFit

Metcon (No Measure)

7 rounds for quality:

3-5 wide grip strict pull ups

3-5 reg grip strict pull ups

3-5 strict chin ups

Rest as needed between rounds

Metcon (10 Rounds for weight)

Every 2 minute for 20 minutes:

10 hang power snatch

8 overhead squats

*Increase the weight as you see fit.
Score each completed round’s weight.

The idea here is to challenge yourself to go from the power snatches directly into the OHS. You should be getting a bit more than a minute rest.

Accessory Work

4 sets

10-14 banded hip raise

20 OH Medball situps