CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

EMOM 10minutes

Odd: Max HSPU

Even: rest
RX+ is strict

Scale to Pike Push-ups

3: Metcon (Time)

For time

12-9-6 Power Snatch @135/95lbs

21-15-9 Bar facing Burpees

2: Metcon (Time)

For time

12-9-6 Power Snatch @95/65lbs

21-15-9 Bar facing Burpees

1: Metcon (Time)

For time

21-15-9

Power Snatch @light

Burpees

Accessory Work

Split stance banded fly

3 x 12

Rest 60 seconds between sets

Hold every rep for 2 seconds at peak contraction

https://www.youtube.com/watch?v=8VcVNPkN3aw