CrossFit Surmount – CrossFit

Bear Complex (15 minutes to find a heavy complex)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

3: Metcon (Time)

For time

15 Thrusters @135/95 lbs

10 Bar Muscle-ups

30 Box Jump over @24/20″

10 Thrusters @155/105 lbs

30 CTB

30 Box Jump over @24/20″

5 Thrusters @185/125 lbs

45 Pull-ups

30 Box Jump over @24/20″

2: Metcon (Time)

15 Thrusters @95/65

10 CTB / Jumping Bar mu

30 Box Jump over 24/20″

10 Thrusters @115/75

30 Pull-ups

30 Box Jump over 24/20″

5 Thrusters @135/95

45 Jumping Pull-ups / Assisted pullups

30 Box Jump over 24″/20″

1: Metcon (Time)

15 Thrusters @light

10 Challenging Body rows

30 Box Jump over

15 Thrusters @light

30 Assisted pull-ups

30 Box Jump over

15 Thrusters @light

45 Jumping Pull-ups

30 Box Jump over