CrossFit Surmount – CrossFit

Snatch (5 x 2)

5 sets @60-70%

2 Segmented Snatch pull*

1 Snatch

* 3 Pauses. 1 at 1 inch off the ground, 1 st

the knees and one more at mid thigh

1: Metcon (Time)

For time

60 MB Squat @ light

600m Run

30 Power Snatch @ moderate

2: Metcon (Time)

For time

60 Wall Ball @ 16/12 lbs

800m Run

30 Power Snatch @115/7lbs

3: Metcon (Time)

For time

60 Wall Ball @ 20/14 lbs

1200m Run

30 Power Snatch @135/95 lbs

BW: Metcon (Time)

3 rounds

100’ Bear Crawl

100’ Inchworm Walk (include push up)

800m run