CrossFit Surmount – CrossFit

Weightlifting

3/2: Clean and Jerk

3 sets

6 @ 60%

4 @70%

2 @80%

Rest 3mins between sets

Time Cap: 20mins

1: Clean and Jerk

Clean & Jerks

6 x 3 @technical load

3: Metcon (Time)

For time

21-18-15-12-9-6-3

Wall Ball 20/14lbs

HSPU

Time Cap: 15 min

2: Metcon (Time)

21-18-15-12-9-6-3

Wall Ball 20/14lbs

Reduced rep HSPU or piked HSPU

1: Metcon (Time)

21-18-15-12-9-6-3

Wall Ball @light

Seated DB press @mod

Accessory Work

4 rounds

10 Explosive landmine press (2 sec

hold bottom)

30 sec/side single DB OH Hold

10 single arm lateral raise (other

arm hold a DB at the bottom)