CrossFit Surmount – CrossFit
Metcon (Weight)
5 Sets, ascending weight:
3 Hang power cleans
2 Front squats
2 Push jerks
Record heaviest weight of completed complex of 3-2-2
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
20 Wall balls (20/14)
50 Double unders
20 DB Snatches (50/35, 10 each arm)
25 V-ups
Accessory Work
4 Sets:
12 bent over reverse flys w/ dumbbells
12 band Y pulls
12 prone angels (like a snow angel on your stomach)