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