CrossFit Surmount – CrossFit

Weightlifting

3/2: Hang Clean (6 sets)

3 Low Hang Clean @70-80%

Rest 2 min

Score: Weight of heaviest set

1: Hang Clean (6 sets)

3 Low Hang Clean @moderate

Metcon

3: Metcon (Time)

For time

150-100-50 Double under

50-30-10 TTB

50-30-10 Cal Row/bike

Score: Time

TC: 20mins

2: Metcon (Time)

For time

50-30-10

Double under

Toes to eye level

Cal Row/bike

1: Metcon (Time)

For time

150-100-50 Single under*

50-30-10 V-ups

25-15-5 Cal Row/bike

*Attempt a double under every

10-20reps

Accessory Work

Core stability

4 sets

3 Dragon flag

6 Explosive V-ups

12 Toes touches

Rest 60-90 seconds

https://www.youtube.com/watch?v=efuGU-PWlR0

https://www.youtube.com/watch?v=iP2fjvG0g3w

https://www.youtube.com/watch?v=T0SkeBW4FBM