CrossFit Surmount – CrossFit

Push Jerk (Work up to a heavy 5)

3: Metcon (2 Rounds for time)

Every 7 mins for 2 rounds (14 minutes total)

2 rounds

8 Heavy Thrusters @155-105

lbs

8 Strict pull-ups

50 Double unders

2: Metcon (2 Rounds for time)

Every 7 mins for 2 rounds (14 minutes total)

2 rounds

8 Thrusters @135-95lbs

8 Band assisted strict pull-ups

30 Double unders

1: Metcon (2 Rounds for time)

Every 7mins for 14mins

2 rounds

8 Moderate Thrusters

12 Ring rows

50 Single unders attempting

a double under every 10 reps