CrossFit Surmount – CrossFit

Clean and Jerk

3 sets of…

5 Power clean and jerks @70%

3 Power clean and jerks @78%

1 Power clean and jerk @85%

Rest 2mins between sets

3: Metcon (AMRAP – Reps)

4 x AMRAP 3minutes

10/7 Cal Bike/Row/Ski

10 Deadlift 225/155lbs

Max Burpee box jump over @24/20″

Rest 2mins b/w each AMRAP
Score is just BBJOs

2: Metcon (AMRAP – Reps)

4 x AMRAP 3

10/7 cal Bike/Row/Ski

10 Deadlift @185/125

Max Burpee box jump over @24/20″

Rest 2mins between each amrap

1: Metcon (AMRAP – Reps)

4 x AMRAP 3

7/5 cal Bike/Row/Ski

10 Deadlift @light-mod

Max Burpee box jump or step over @low

Rest 2mins between each amrap

Accessory Work

Deficit Single leg Hip Thrust

3 x 10/leg

Rest 60 sec

Put feet on about 6″ of plates.

https://youtu.be/1X88vpX2Dx0