CrossFit Surmount – CrossFit

Overhead Squat (3+3+3 X 6)

6 sets, ascending to a heavy but not max.

3 power snatch

3 hang power snatch

3 OHS

Metcon (AMRAP – Rounds and Reps)

Amrap 10 minutes:

Row/Bike/Ski 20/18 calories or Run 200M

10 burpees

10 wallballs @ 20/14

Accessory Work

4 sets

10 Hip extension hold + barbell row

15 Hip extension with barbell Rest 60-90 seconds

https://www.youtube.com/watch?v=aahQmdBfWIE