CrossFit Surmount – CrossFit

Power Clean (5 x 5)

Go up as high as you can, you can rest at the hip or at the

shoulder.

Metcon (AMRAP – Rounds and Reps)

2 x 5 minute AMRAP:

12 front squats @ 115/75

12 bar facing burpees

*Rest 3 minutes between AMRAPs
Start second AMRAP where you left off

Accessory Work

10 x 6 GHD or V-ups (rest on GHD if doing those)

Accessory Work

Back rack step downs, 5 x 6 each leg: https://www.youtube.com/watch?v=i_uFm_1IQ5c&feature=youtu.be