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