CrossFit Surmount – CrossFit

Clean (5 sets @ 60-70%)

Each set:

2 clean lift offs

1 power clean

1 squat clean

3: Metcon (Time)

5 rounds

15 Bar Facing Burpees

15 unbroken Thrusters @75/55 lbs

2: Metcon (Time)

5 rounds

15 Bar Facing Burpees

15 unbroken Thrusters @65/45

1: Metcon (Time)

5 rounds

10 Burpees

15 Thrusters @very light, use DB’s if necessary

Accessory Work

Murph progression

A. 6 x 5-10 Pull ups

B. 6 x 10-15 push ups