CrossFit Surmount – CrossFit

Another DekaComp Benchmark! This one looks spicy!

Shoulder Press (6 x 3 @ 80%)

Dionysus (Time)

For time

40 DB Step up over 50/35 lbs

100 Double under

40 DB Thrusters 50/35

100 Double under

40 DB Hang Clean and Jerk 50/35

100 Double under

40 Devil press 50/35
Dionysus: God of wine, fruitfulness, parties, festivals,

madness, chaos, drunkenness, vegetation, ecstasy, and the theater.

This Benchmark will definitely live up to its description, bringing athletes through a madenned, chaotic, and drunken state, experiencing the ecstasy of finishing the workout

Accessory Work

Banded March

5 minutes

Use a hard band, enough to make your glutes burn at the end of the 5 minutes.