CrossFit Surmount – CrossFit

3: Metcon (AMRAP – Rounds and Reps)

Amrap 20

12 Alternated DB hang Clean and Jerk @ 1×50/35

6 DB facing Burpees

12 OH DB Lunges@ 1×50/35

6 DB facing Burpees

2: Metcon (AMRAP – Rounds and Reps)

Amrap 20

12 Alternated DB hang Clean and Jerk @ 1×35/25lbs

6 DB facing Burpees

12 OH DB Lunges@ 1×35/25lbs

6 DB facing Burpees

1: Metcon (AMRAP – Rounds and Reps)

Amrap 20

12 Alternated DB hang Clean and Jerk @ light

6 Burpees

12 Front rack DB Lunges@ light

6 Burpees

Gymnastics

Every 90sec for 9mins (6 rounds)

8-12 CTB/Pull-up/Ring row

&

10-15 Hollow rocks