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