CrossFit Surmount – CrossFit

Snatch (5 x 3, 2, 1 )

5 sets @40-50% of Snatch 1 rep max

3 Snatch lift off

2 Snatch high pull

1 Squat Snatch

Rest as needed between sets

3: Metcon (Time)

5 rounds for time

15 CTB

10 Bar facing Burpees

5 Squat Snatch @ 155/105

2: Metcon (Time)

5 rounds for time:

15 Pull ups

10 Bar facing Burpees

5 Squat Snatch @ 115/75 (slightly

heavier than used to)

1: Metcon (Time)

5 rounds for time:

15 Ring rows

10 Burpees

5 Squat Snatch @ light weight