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