CrossFit Surmount – CrossFit

Clean (10 sets of 1 w/ 2 pauses. Increase weight each set)

Start at 50% of 1RM Clean.

Pause 1: 3 inches off floor

Pause 2: bottom of squat

each pause should be 2 seconds

Metcon (Time)

4 Rounds:

10 Power Snatches (95/65)

10 Box jump overs (24/20)

Metcon (No Measure)

Accesory work on your own after class:

3 sets:

15 dumbbell push-ups

30 second dumbbell overhead hold

100M db front rack carry

Then, 50 band pull-aparts, not for time, for quality