CrossFit Surmount – CrossFit
Weightlifting
6 Sets:
3 Low hang snatch high pulls (below knees)
3 hang power snatches
3 hang squat snatches
Metcon (Time)
3 Rounds for Time:
20 Wall balls (20/14)
Run 200m
20 DB Shoulder to Overhead
Run 200m
Use 1 db, 10 each side, at about 25-35% of bodyweight. No more than 70# for Males, 50$ for females
Accessory Work
4 Sets:
10 per side, Paloff press
20 heavy banded good mornings