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