CrossFit Surmount – CrossFit

Push Jerk (5 x 3, ascending)

5 sets building to a heavy complex

1 push press

3 Jerks

3: Metcon (Time)

3 rounds of (9 total rounds)

3 rounds of:

10 TTB

10 Cal Row/bike/ski

Rest 2 mins after every 3 rounds

2: Metcon (Time)

3 rounds of (9 total rounds)

3 rounds of:

10 Toes to eyes or knees to 90

10 Cal Row/bike/ski

Rest 2 mins after every 3 rounds

1: Metcon (Time)

3 rounds of (9 total rounds)

3 rounds of:

10 Sit ups or toes to rig

10 Cal Row/bike/ski

Rest 2 mins after every 3 rounds

Accessory Work

Murph prep:

4 rounds with a weighted vest

400m Run

10 pull-ups