CrossFit Surmount – CrossFit

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Power Snatch (1 rep max – 10 minutes)

Partial Equipment:

Progress to a max height vert jump with

DB’s in hand

No Equipment:

10 mins Broomstick overhead squat

practice.

Metcon (AMRAP – Rounds and Reps)

Amrap 14

10 Hang Power Snatch 115/75lbs

50 Double unders

12 Bar facing burpees

BW: Metcon (AMRAP – Rounds and Reps)

At Home

Partial Equipment:

14 minute AMRAP

20 alternating DB snatch

50 Double unders

12 Burpee over the DB

No Equipment:

14 Minute AMRAP

10 Sandbag GTO

50 lateral hops

12 Burpees

H: Metcon (Time)

60 minutes:

8 rounds

Perform 1 round every 6 min

800m run

30 KBS or split squats

20 V-ups

30 minutes:

Perform 1 rounds every 4 min

400m row

20 KBS or split squats

10 V-ups