CrossFit Surmount – CrossFit

Power Clean (6 x 2)

Every 30 seconds for 6 sets

2 singles @ 50-60%

1: Metcon (AMRAP – Reps)

4 rounds

1 minute Double DB hang clean* @ light weight

1 minute Box jump or step up

1 minute burpees

1 minute rest
*DBs are between the legs in the hang

2: Metcon (AMRAP – Reps)

4 rounds

1 minute Double DB hang clean* @ 40/25lbs

1 minute Box Jumps, 24/20’’ no rebound

1 minute burpees

1 minute rest
*DBs are between the legs in the hang

3: Metcon (AMRAP – Reps)

4 rounds

1 minute Double DB hang clean* @ 50/35 lbs

1 minute BJ, 24/20’’ no rebound

1 minute burpees

1 minute rest
*DBs are between the legs in the hang

Accessory Work

Ride the bike