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