CrossFit Surmount – CrossFit

3: Metcon (Time)

4 rounds for time

20 Alternating DB snatch 1x

50/35lbs

15 Pull-ups

Rest 3minutes

3 Rounds

10 Devil Press 2x 50/35lbs

10 CTB

Rest 3minutes

2 rounds

10 DB burpee to power clean 2x

50/35lbs

10 Bar Muscle-ups

Time cap: 30mins

2: Metcon (Time)

4 rounds for time

20 Alternating DB snatch 1x

35/20 lbs

15 Body rows or Ring Rows

Rest 3 minutes

3 Rounds

10 Devil Press 2x 35/20 lbs

5-10 Pull ups (assisted if necessary, jumping or band)

Rest 3 minutes

2 rounds

10 DB burpee to power clean 2x

50/35lbs

5 Jumping bar muscle ups OR

continuing with pull ups

1: Metcon (Time)

4 rounds for time

20 Alternating DB snatch 1x

25/15 lbs

15 Ring Rows

Rest 3 minutes

3 Rounds

8 Devil Press 2x at light lbs

8 Jumping Pull ups

Rest 3 minutes

2 rounds

10 DB burpee to power clean 2x

@ light weight

4 jumping lats to fly