CrossFit Surmount – CrossFit

Gymnastics

Metcon (Distance)

Standing long jump

Max distance

3 Attempts

Score: 3 BEST attempts combined in

inches

TC: 10mins

Metcon

3: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

30 Hang Power Cleans @ 95/65

20 DB front rack lunges @ 2×50/35

2: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

30 Hang Power Cleans @ 75/55

20 DB front rack lunges @ 2×35/25

1: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

30 Hang Power Cleans @ light

20 DB front rack lunges @ 2x light

Accessory Work

Warm-up (No Measure)

Prone angels

EMOM x 8

odd: max reps

even: rest