CrossFit Surmount – CrossFit

Snatch ( E2MOM x 8)

E2MOM x 8

Set 1 & 2: 2 reps @ 80%

Set 3 and on:

1 rep, increase as desired each set

1: Metcon (Time)

4 rounds

75 Single Unders

12/10 cal Row/Bike/Ski

12 Ring Rows

2: Metcon (Time)

4 rounds

50 Double unders

15/12 cal Row/Bike/Ski

12 Pull Ups OR 12 Jumping C2B OR 6 Strict Pull Ups

3: Metcon (Time)

4 rounds

50 Double unders

15/12 cal Row/Bike/Ski

12 C2B pull ups

Accessory Work

Tabata

Alternate between

– Banded biceps curls

– Banded triceps extension