CrossFit Surmount – CrossFit

Weightlifting

Lev 3: Push Jerk (EMOM x 16 min)

Odd: 3 Jerks @80%

Even: 6 Jumping Push-ups

Lev 2: Push Jerk (EMOM x 16 min)

Odd: 3 Jerks @80%

Even: 6 kneeling, jumping Push-ups

*Should not be difficult

Lev 1: Push Jerk (EMOM x 16 min)

Odd: 3 Jerks @mod-heavy

Even: 6 burpees

Metcon

3: Metcon (Time)

For time

30 Burpees

500m Row or 1250M Bike

30 CTB

20 Burpees

300m Row or 750M Bike

20 CTB

Score: Time

Time Cap: 12mins

2: Metcon (Time)

For time

30 Burpees

500m Row or 1250M Bike

30 Pull-ups

20 Burpees

300m Row or 750M Bike

20 Pull-ups

Score: Time

Time Cap: 12mins

1: Metcon (Time)

For time

20 Burpees

350m Row or 825m Bike

20 Ring rows

15 Burpees

200m Row or 500M Bike

15 Ring rows

Score: Time

Time Cap: 12mins

Accessory Work

4 sets

3/side Ring in and out

Ring in and out: https://www.youtube.com/watch?v=lAHAEoIe9dw

12 bent over lateral raise

Bent over lateral raise: https://www.youtube.com/watch?v=Pggn10EKAzM

100′ Heavy farmer carry