CrossFit Surmount – CrossFit

Snatch Grip Deadlift (6 x 4, ascending weight)

This is a snatch grip, not just wide grip. Hands should be whree you would if about to snatch

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

15 Toes to bar

30 Double unders

15 Power Snatches (75/55)

30 Double unders

Accessory Work

3 sets

6 Dragon Flies: https://youtu.be/04FvC4JcisU

12 bent over row, in extension hold on

GHD

Conditioning

100 Push-ups, tabata style

– Work only in 20 second intervals, 10 seconds of rest, until 100 complete