CrossFit Surmount – CrossFit

Metcon (No Measure)

Extended Warm-up:

E2MOM x 5

12 Slam Balls 50/30 lbs

12-20 V-ups

1: Metcon (Time)

With a partner:

Round 1

30 Power Snatch @ 75/55

200 Single unders

*Rest 90 seconds

Round 2

30 Clean and jerks @ 75/55

200 Single unders

*Rest 90 seconds

Round 3

30 Thrusters @ 75/55

200 Single unders

2: Metcon (Time)

With a partner:

Round 1

30 Power Snatch @ 115/75

200 Double unders

*Rest 90 seconds

Round 2

30 Clean and jerks @ 115/75

200 double unders

*Rest 90 seconds

Round 3

30 Thrusters @ 115/75

200 double unders

3: Metcon (Time)

With a partner:

Round 1

30 Power Snatch @ 135/95 lbs

200 Double unders

*Rest 90 seconds

Round 2

30 Clean and jerks @ 135/95

200 double unders

*Rest 90 seconds

Round 3

30 Thrusters @ 135/95

200 double unders

Accessory Work

4 rounds

20 GHD Sit-ups

10 Ring Muscle-up

Rest 1:1