CrossFit Surmount – CrossFit

Push Jerk (EMOM x 6)

1 Pause Push press + 1 Pause Jerk* @

75-85% of Clean and Jerk

*Pause in the bottom of the dip

1: Metcon (3 Rounds for time)

At 0:00

21-15-9

Sit ups

Run 300/200/100

At 10:00

21-15-9

Ring rows

Run 300/200/100

At 20:00

12-9-6 Jumping pull-ups

Run 300/200/100

2: Metcon (3 Rounds for time)

At 0:00

21-15-9

V-ups

Run 300/200/100

At 10:00

21-15-9

Pull-ups

Run 300/200/100

At 20:00

12-9-6 Chest to bar pull-ups

Run 300/200/100

3: Metcon (3 Rounds for time)

At 0:00

21-15-9

TTB

Run 300/200/100

At 10:00

21-15-9

CTB

Run 300/200/100

At 20:00

12-9-6 Bar muscle-ups

Run 300/200/100

BW: Metcon (3 Rounds for time)

At 0:00

30-20-10

Jump Squats

Lying Leg raises

Rest 5 minutes

30-20-10

Unilateral RDL with reach (touch the ground)

Lying Back Extension

Rest 5 minutes

30-20-10

Burpees

Cursty Lunges

Accessory Work

3 rounds, not for time

20 Reverse Hypers

10 Pike pulls

50 Abmat Sit-ups