CrossFit Surmount – CrossFit

Snatch+OHS Complex (5 sets, 65% of Snatch 1RM)

1 Power Snatch

3 Squat Snatch

2 OH Squat

Izzy (Time)

5 rounds each with a partner:

4 pull-ups

14 box jumps

14 toes to bar
Each partner completes a whole round, before moving to the next. Each athlete will complete 5 rounds each in this workout

Accessory Work

Blood Flow

3 sets

30sec squat hold

30sec V-sit on the wall

10 Alternating scorpions