CrossFit Surmount – CrossFit

Shoot Throughs (1-3, EMOM X 8)

1: Metcon (AMRAP – Rounds and Reps)

Amrap 16

40 DB Snatch 25/15 lbs

100 Single Unders

40 Toes to Rig/ Leg Raises OR Hanging Knee Raises

100 Single Unders

2: Metcon (AMRAP – Rounds and Reps)

Amrap 16

50 DB Snatch 35/20 lbs

50 Double unders

25 TTB

50 Double unders

3: Metcon (AMRAP – Rounds and Reps)

Amrap 16

50 DB Snatch 50/35 lbs

100 Double unders

50 Knees to Elbows

100 Double unders

Accessory Work

Single arm Prone Lateral Raises on box

2 x 15/arm

No rest between sets

https://www.youtube.com/watch?v=y_-Bau1dTXw