CrossFit Surmount – CrossFit

Snatch (Work to a “heavy-ish” 1 in 15 min)

Or work on technique. The Open 21.2 is tomorrow!

3: Metcon (Time)

For Time

3-6-9-12-15-18-21

Front Squats @ 135/95 lbs

C2B Pull ups

2: Metcon (Time)

3-6-9-12-15-18-21

Front Squats @ 95/65 lbs

Pull ups

1: Metcon (Time)

3-6-9-12-15-18-21

Front Squats @ light lbs

Ring Rows or Jumping Pull-ups

Accessory Work

Cool down 3-4 minutes on bike or

rower

Lower Body Flow

https://youtu.be/aeDOKJBLmqY