CrossFit Surmount – CrossFit

Metcon (No Measure)

EMOTM for 10 minutes

power jerk + push press + press
Complete rounds 1 – 4 @ 45%, rounds 5 – 7 @ 55%, and last 3 rounds @ 65% of press 1RM. Focus on speed and explosiveness!

Metcon (Time)

75 thrusters @ 65% of press 1RM

EMOTM complete 1 burpee + 3 lateral bar hops
Begin with burpee and lateral bar hops. Focus on speed and explosiveness.