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)

7-min AMRAP

-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)

5-min AMRAP

1, 2, 3… parallette pass throughs

2, 4, 6… lateral parallette hops