CrossFit Surmount – CrossFit

Power Clean (E:30 for 7 minutes x 1)

1 rep every 30 seconds for 7 minutes

@70% of your max Clean

1: Metcon (AMRAP – Rounds and Reps)

Amrap 10

50 Wall ball @ light

30 Burpees

20 KBS @ 35/18

5 Box dips

2: Metcon (AMRAP – Rounds and Reps)

Amrap 10

70 Wall ball @ 16/12

50 Burpees

30 KBS @ 44/26

10 Ring dips

3: Metcon (AMRAP – Rounds and Reps)

Amrap 10

70 Wall ball @20/14

50 Burpees

30 KBS @ 53/35

10 Ring Muscle-Ups

Accessory Work

Poliquin Step-Ups

3×8/side

Rest 60 seconds between sets

https://www.youtube.com/watch?v=3vcZTZNNP-A