CrossFit Surmount – CrossFit

Hang Snatch (5 x 1,1,1)

5 sets @65-75%

1 Snatch High Pull

1 Hang Snatch

1 Squat Snatch

3: Metcon (4 Rounds for time)

E5MOM for 20 minutes:

3 rounds

12 Wall Balls @20/14lbs

2 rope climbs or 12 Strict chin-ups
Score: time on each of the four rounds

2: Metcon (4 Rounds for time)

E5MOM for 20 minutes:

3 rounds

12 Wallballs @16/12

1 rope climbs or 3 seated from floor

1: Metcon (4 Rounds for time)

E5MOM for 20 minutes:

3 rounds

12 Wall Balls @light

12 Ring rows

Accessory Work

3 rounds

8 Nordic curls (3sec eccentric)

60 sec Banded Step-ups (banded

march style)

Rest 90-120 seconds

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