CrossFit Surmount – CrossFit

Overhead Squat

5 sets @60-65%

2 Snatch grip push press behind

the neck +

2 OH Squat

TC: 15mins

3: Metcon (Time)

5 rounds

15 Bar facing Burpees

16 Front Rack Lunges @95/65

lbs

Rest 30 seconds

Score: Total time

TC: 17mins

2: Metcon (Time)

5 rounds

10-15 Bar facing Burpees

16 Front Rack Lunges @75/55

lbs

Rest 30 seconds

Score: Total time

TC: 17mins

1: Metcon (Time)

5 rounds

8-10 Bar facing Burpees

16 Front Rack Lunges @light

Rest 30 seconds

Score: Total time

TC: 17mins

Accessory Work

DB Seated Strict Press

5 x 3 @Heavy