CrossFit Surmount – CrossFit

Conditioning

Gymnastics

3: Chest to bar (EMOM 10minutes)

Odd 30sec Max double unders

Even 30sec Max CTB

Score: Total reps

2: Chest to bar (EMOM 10minutes)

Odd 30sec Max double unders

Even 30sec Max pull-ups or assisted CTB

1: Chest to bar (EMOM 10minutes)

Odd 30sec Max single unders or double under attempts

Even 30sec Max Ring rows

Metcon

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 6minutes

8 Snatch 95/65lbs

10 Lateral Burpees over bar

Rest 2mins

AMRAP 4minutes

8 Snatch 95/65lbs

10 Lateral burpees over bar

Score: Total rounds + reps

TC: 12mins

2: Metcon (AMRAP – Rounds and Reps)

8 Snatch 75/55lbs

10 Lateral Burpees over bar

Rest 2mins

AMRAP 4minutes

8 Snatch 75/55lbs

10 Lateral burpees over bar

1: Metcon (AMRAP – Rounds and Reps)

8 Snatch @light

10 Burpees

Rest 2mins

AMRAP 4minutes

8 Snatch @light

10 Burpees

Accessory Work

For quality

12-10-8 Supinated ring rows

24-20-16 Banded Lat pull down

https://www.youtube.com/watch?v=nA5AXw_P0c8