CrossFit Surmount – CrossFit

Snatch (5 x 1 Snatch @80%+)

Like the last 2 weeks, lift as heavy as you feel with our last Open workout just 3 days away

3: Metcon (AMRAP – Rounds and Reps)

5 x 2 minutes AMRAPs

6 OH Squats 95/65lbs

6 HSPU

12 KB swings 53/35

Rest 1 minute between each AMRAP
Pick up where you left off each round

2: Metcon (AMRAP – Rounds and Reps)

5 x 2 minutes AMRAPs

6 OH Squats @75/55

3 HSPU or 6 Box Piked hspu

12 KB swings @44/26

Rest 1 minute between each AMRAP
Pick Up where you left off each round

1: Metcon (AMRAP – Rounds and Reps)

5 x 2 minutes amrap

6 OH Squats @light

6 Seated strict DB press@moderate

12 Russian KB swings @moderate

Rest 1 minute between each amrap
Pick up where you left off

Accessory Work

Cool down

Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.

Then…

Iron Cross Stretch

https://youtu.be/7T9Xo5cYuP0