CrossFit Surmount – CrossFit

Split Jerk (5 x 7)

Complete 5 rounds of 7 reps, focusing on form. Begin at 50% of 1RM and increase weight as form and execution improve. Take the bar from the rack, i.e., do not clean the bar, and you may re-rack the bar between reps if needed. Record weight of heaviest successfully completed set.

Pistols (5 x 7)

Complete 5 sets of 7 reps/leg. Decrease assistance or add weight as form and execution improve.

Metcon (AMRAP – Rounds and Reps)

5-min AMRAP

– 5 burpees

– 5 thrusters (75/53)