CrossFit Surmount – CrossFit
Thruster (EMOTM for 10 minutes complete 2 reps)
Begin @ 45-55% of 1RM and increase weight as form and execution improve.
Take barbell from rack.
A: Metcon (AMRAP – Rounds and Reps)
-1/arm DB TGU @ 50% of 1RM
-5/arm DB plank rows
-7/leg DB forward lunges
Rest 2 minutes between A & B
B: Metcon (AMRAP – Reps)
1, 2, 3… parallette pass throughs
2, 4, 6… lateral parallette hops