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