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.