CrossFit Surmount – CrossFit
Push Press
EMOM 10
Odd: 5 Strict Chin-ups
Even: 1 Push Press @80%+, ascending
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
6 Ring rows
6 Push ups
8 Power snatch @ 55/35
12 Cal Bike/Row/Ski or 200m run
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
6 Pull ups
6 Ring Dips or Ring push ups
8 Power snatch @ 75/55
12 Cal Bike/Row/Ski or 200m run
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
4 Ring Muscle-ups
8 Power Snatch 115/75
12 Cal Bike/Row/Ski or 200m run
Accessory Work
Palloff press hold + side walk
3 x 3 repetitions/side
Rest as needed between sets
https://www.youtube.com/watch?v=HLWtE5lsrrQ