CrossFit Surmount – CrossFit

Hang Snatch (5 sets @ ascending)

1 Squat Snatch

1 Hang Squat Snatch

First set start @60%

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 6minutes

12 Hang Power Clean @115/75lbs

12 Box Jump over @24″/20″

12 TTB

rest 2 minutes

AMRAP 5minutes

10 Hang Power Clean @115/75lbs

10 Box Jump over @24″/20″

10 TTB

rest 2 minutes

AMRAP 4minutes

8 Hang Power Clean @115/75lbs

8 Box Jump over @24″/20″

8 TTB

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 6minutes

10 Hang Power Clean @ 95/65lbs

10 Box Jump over @ 24″/20″

10 TTB

rest 2 minutes

AMRAP 5minutes

8 Hang Power Clean @ 95/65 lbs

8 Box Jump over @24″/20″

8 TTB

rest 2 minutes

AMRAP 4minutes

6 Hang Power Clean @ 95/65lbs

6 Box Jump over @24″/20″

6 TTB

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 6minutes

10 Hang Power Clean @ light

10 Box Jump over @ low

10 Sit-ups

rest 2 minutes

AMRAP 5minutes

8 Hang Power Clean

8 Box Jump over

8 Sit-ups

rest 2 minutes

AMRAP 4minutes

6 Hang Power Clean

6 Box Jump over

6 Sit-ups