Join Dr. Heather for Power Flow Yoga THIS Sunday, September 6 from noon until 1:15!

CrossFit Surmount – CrossFit

Metcon (Weight)

EMOM for 10 minutes

1 power clean + 1 front squat + 1 push press
Begin @ 65% of push press 1RM and increase weight as form and execution improve. You may NOT push jerk or split jerk push press.

Make a clear distinction between 3 activities, i.e., pause for a count of “one-one thousand.” Do NOT complete as thruster!

Metcon (AMRAP – Rounds and Reps)

15-minute AMRAP

Run 200m

20 knees to elbows

Run 200m

20 incline pushups (24/20)

Run 200m

20 double parallette hops
Place 2 paralletttes side by side; a jump over BOTH = 1 rep

100m = 1 rep