CrossFit Surmount – CrossFit

Metcon (Time)

Team workout

100 DB snatch 50/35

100 KBS 53/35 100 Cal row

100 Box jumps 24/20

100 WB 20/14

Accessory Work

5 sets

12 bent over band lat pull down, hold 3 seconds (1 or 2 bands with a PVC) https://youtu.be/DPN-OjasYJU In the video, the athlete is standing, I’d like you to bend over in an athletic stance.

8 bent over Y with 2.5, 5 or 10plb plates