CrossFit Surmount – CrossFit

Weightlifting

Power Snatch (Build to a Heavy Single)

3 reps @ 45%

3 reps @ 55%

3 reps @ 60%

3 reps @ 65%

3 reps @ 70%

3 reps @ 75%

1 reps @ 80%

Metcon

5 Rounds for Time

3: Metcon (Time)

9 Deadlift 155/105lbs

7 Front Squats 155/105lbs

50 Double unders

2: Metcon (Time)

9 Deadlift 115/75

7 Front Squats 115/75

25 Double unders

1: Metcon (Time)

9 Deadlift @light

7 Front Squats @same weight

50 Single unders*

*Attempt a double under every 10 reps

Accessory Work

Hip extension hold on GHD

3 x 60 seconds

Rest 60 seconds between sets