CrossFit Surmount – CrossFit

3/2: Back Squat

1 @75%

1 @85%

Max rep @95%

1: Back Squat

3×1 @Heavy + 3 sec down

Rest 2mins

3: Metcon (2 Rounds for time)

2 Rounds:

15 Clean and Jerk @135/95

lbs

15 Box jump over @24/20″

15 Strict HSPU

Rest 2mins

1 Round:

15 Clean and Jerk @135/95

lbs

15 Box jump over @24/20″

15 Kipping HSPU

Score: Each round for time

TC: 20mins

2: Metcon (2 Rounds for time)

2 Rounds:

15 Clean and Jerk @115/75

lbs

10-15 Box jump over @24/20″

5-10 Strict HSPU or 15 Piked

hspu

Rest 2mins

1 Round:

15 Clean and Jerk @115/75

lbs

10-15 Box jump over @24/20″

5-10 Strict HSPU or 15 Piked

hspu

Score: Each round for time

TC: 20mins

1: Metcon (2 Rounds for time)

2 Rounds:

15 Clean and Jerk @ light-mod

15 Box jump over @ low

15 push-ups/kneeling p-ups/hand elevated push-ups

Rest 2mins

1 Round:

15 Clean and Jerk @ light-mod

15 Box jump over @ low

15 push-ups/kneeling p-ups/hand elevated push-ups

Score: Each round for time

TC: 20mins

Accessory Work

3 sets:

3/side Chinese plank + knee drive

15sec/side Contralateral ring plank

30sec/side star plank