CrossFit Surmount – CrossFit

Back Squat (E3MOM x 6)

Every 3mins for 18mins

4 @85%

3 @87%

2 @90%

4 @85%

3 @87%

2 @90%

3: Metcon (AMRAP – Rounds and Reps)

4 x 4 minutes AMRAP

8 DB Snatch @50/35lbs

6 Pull-ups

8 Box jump over @ 24″/20’’

2 min rest between AMRAPs
Pick up where you left off previous AMRAP

2: Metcon (AMRAP – Rounds and Reps)

4 x 4 minutes AMRAP

8 DB Snatch @ 40/25lbs

6 Pull-ups or 8 Band Assisted

Pull-ups

8 Box jump over @ 24/20’’

2 mins rest between AMRAPs
Pick up where you left off previous AMRAP

1: Metcon (AMRAP – Rounds and Reps)

4 x 4 minutes AMRAP

8 DB Snatch @light

6 Jumping pull-ups

8 Box jump over @low OR Step

up overs

2mins rest between AMRAPs
Pick up where you left off previous AMRAP