CrossFit Surmount – CrossFit

Metcon

Metcon (Time)

One person working at a time

50 Air squats

90 Deadlifts 225/155 lbs

90 HSPU

60 Box Jump overs 30/24″

60 Hang cleans 185/135 lbs

30 KB swings 53/35lbs

30 Bar facing burpees

50 Air squats
Level 2

Deadlifts @185/115

Pike or Asst. HSPU

BJO @ 24/20″

Hang Cleans @ 155/105

Level 1

Deadlifts @Moderate

DB Strict Press

Plate Jump overs

Hang Power Cleans @Heavy

Russian KBS @Moderate

TC 30 mins

Extra Accessory

Metcon (No Measure)

Half Kneeling Landmine press

3 x 6/side @heavy

Rest 60-90 seconds between sets
Goal: Unilateral pressing strength

-Keep your shoulder pressing into your body, do not allow it to shrug toward the ear in any portion of the press.

Half Kneeling Landmine press