Announcements

The Saturday @ 11 session has been CANCELLED. Be sure to attend the 8:30 or 9:45 session led by Coach Deborah!

CrossFit Surmount – CrossFit

Hang Power Clean (3 X 3 @ 80%, 3 X 2 @ 90%, 1 X 2 @ 95%)

Metcon (14 Rounds for reps)

14-min EMOM; work 30 seconds and rest 30 seconds

Odd-# minutes:

– 1 clean @ 80% of HPC 1RM

– max rep double unders

Even-# minutes:

– 1 box jump (30/24)

– max rep wall ball shots (20/14 & 10/9)