CrossFit Surmount – CrossFit

Hang Clean (From low hang position)

3 @ 75%

2 x 2 @ 80%

3 x 1 @ 85%+

1: Metcon (Time)

200 Single unders

70 Wallballs @ 14/10

50 DB Snatch @ 25/15

lbs

40 Sit-ups or Hanging knee raises

2: Metcon (Time)

75 Double unders

100 Wallball @ 16/12 lbs

75 DB Snatch @ 35/20 lbs

50 Hanging Knee or Leg Raises

3: Metcon (Time)

For time

125 Double unders

100 Wallball @ 20/14

75 DB Snatch @ 50/35 lbs

50 TTB

Accessory Work

Plank plate drag

5 x 50′

Rest as needed between sets

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