CrossFit Surmount – CrossFit

Metcon (Weight)

Alternating OTM:

Minute 1: 10 deadlift

Minute 2: 10 Push jerks

Minute 3: 8 deadlift

Minute 4: 8 push jerk

Minute 5: 6 deadlift

Minute 6: 6 push jerk

Minute 7: 4 deadlift

Minute 8 4 push jerk

Minute 9: 2 deadlift

Minute 10: 2 push jerk
Partner up, one person starts on deadlifts, one on jerks. Aim to build throughout all 5 rounds to a heavy double. Push jerks can be taken from the rack.

Metcon (Time)

21-15-9

Deadlifts (115/75)

Push jerks

Burpee box jumps (24/20)

Metcon (No Measure)

Accesory midline work after class on your own:

Tabata: alternate b/w hollow rocks and superman rocks