CrossFit Surmount – CrossFit

3: Metcon (Time)

With a partner divide the work however you see fit

Elizabeth

21-15-9

Squat cleans @ 135/95

Ring dips

Right into:

Fran

21-15-9

Thrusters @95/65

Pull-ups

Right into:

Grace

30 Clean and Jerks @135/95

Right into:

Isabel

30 Snatches @ 135/95

2: Metcon (Time)

With a partner divide the work however you see fit

Elizabeth

21-15-9

Squat cleans @ 115/75

Asst. Ring dips

Right into:

Fran

21-15-9

Thrusters @75/55

Asst. Pull-ups

Right into:

Grace

30 Clean and Jerks @115/75

Right into:

Isabel

30 Snatches @ 115/75

1: Metcon (Time)

With a partner divide the work however you see fit

Elizabeth

21-15-9

Squat cleans @ light-mod

Box dips

Right into:

Fran

21-15-9

Thrusters @ light-mod (less than above)

Ring rows

Right into:

Grace

30 Clean and Jerks @ (same as Elizabeth)

Right into:

Isabel

30 Snatches @ (same as Grace)

Accessory Work

3 sets for quality

10 GHD Hip extensions

30 seconds D-ball Carry @150/100

Rest 60 seconds between sets