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