CrossFit Surmount – CrossFit

Push Press (4 @ 80%, E3MOM x 12)

After Push Press…

6-10 reps of a pulling movement:

– Pull-ups

– CTB

– Bar Muscle-ups

– Ring Muscle-ups

– Ring Rows

– Ring Pull-up

1: Metcon (2 Rounds for time)

At 0:00

18-15-9

Hang Clean and Jerk @ 65/45

Burpees

At 10:00

12-9-6 Clean @ 65/45

DB Push press @ moderate

2: Metcon (2 Rounds for time)

At 0:00

21-15-9

Hang Clean and Jerk @ 95/65

Burpees

At 10:00

12-9-6

Clean @ 135/95

HSPU

3: Metcon (2 Rounds for time)

At 0:00

21-15-9

Hang Clean and Jerk @ 135/95

Burpees

At 10:00

12-9-6

Clean @ 155/105

Deficit Parallette HSPU

Accessory Work

Alternated Jumping Pistols

6 x 4/leg

Rest 30-60 seconds between sets