CrossFit Surmount – CrossFit

Skill Building

L 2/3: Metcon (No Measure)

5 sets

2 Jerk Dips @105%

4 Jerk Balances @40%

Rest 2mins between

L 1: Metcon (No Measure)

5 sets

2 Jerk Dips @Heavy

4 Pause push press*

Rest 2mins between

*Pause at the bottom of the dip- this will be

a great place to recognize vertical deviations.

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Metcon

20 min time cap

Lev 3: Metcon (Time)

5 rounds

20 Alternating DB snatch @50/35lbs

10 Bulgarian split squats @50/35lbs

100M run

Rest 90sec between

Lev 2: Metcon (Time)

5 rounds

20 Alternating DB snatch @35/25lbs

10 Bulgarian split squats @ 35/25lbs

100M run

Rest 90sec

Lev 1: Metcon (Time)

5 rounds

10 Alternating DB snatch @light

10 lunges @light or body weight

100 M run

Rest 90sec

Accessory Work

Walk 200m or 400m into Coach-Directed Cool Down