CrossFit Surmount – CrossFit

1: Metcon (Time)

3 rounds, rest 2 minutes between rounds

20 DB squats @ 30/15 lbs (2)

4 power cleans @ 75% of 1 rep max

10 Knees to 90

4 power cleans

10 burpees

4 power cleans
Time Cap: 30 minutes

2: Metcon (Time)

3 rounds, rest 2 minutes between rounds

20 DB squats @ 40/25 lbs (2)

4 power cleans @ 75% of 1 rep max

10 TTB

4 power cleans

20 burpees

4 power cleans
Time Cap: 30 minutes

3: Metcon (Time)

3 rounds, rest 2 minutes between rounds

20 DB squats @ 50/35 lbs (2)

4 power cleans @ 75% of 1 rep max

20 TTB

4 power cleans

20 burpees

4 power cleans
Time Cap: 30 minutes

Gymnastics

Ring in and outs

5 x 5/arm

Rest as needed

https://www.youtube.com/watch?v=lAHAEoIe9dw