CrossFit Surmount – CrossFit

Weightlifting

Lev 3: Power Clean (4 TNG Power Clean @155/105lbs Every 30sec x 3mins )

Rest 2 min and repeat

Lev 2: Power Clean (4 TNG Power Clean @115/75lbs Every 30sec x 3 mins)

Rest 2 min and repeat

Lev 1: Power Clean (4-6 Power Cleans @mod/heavy EMOM x 3 mins)

Rest 2 min and repeat

Metcon

L 2/3: Metcon (AMRAP – Reps)

EMOM 15

Min 1. 12-16 Cal Bike,Ski, Row

Min 2. 15-20 Box Jumps @24/20″

Min 3. 10-15 Wall Balls @20/14lbs

L 2/3: Metcon (AMRAP – Reps)

EMOM 15

Min 1. 12-16 Cal Bike,Ski, Row

Min 2. 15-20 Box Jumps @24/20″

Min 3. 10-15 Wall Balls @20/14lbs

Lev 1: Metcon (AMRAP – Reps)

EMOM 15

1. 8-12 Cal Bike,Ski, Row

2. 15-20 Box Jumps @low

3. 10-15 Wall Balls @light