CrossFit Surmount – CrossFit

Back Squat (5 @ 65%, 5 @ 75%, 5+ @ 85%)

1: Metcon (Time)

3 rounds for time:

400m Run

12 Clean and Jerk @ light to moderate

20 Hanging knee tuck or situps.

2: Metcon (Time)

3 rounds for time:

600m Run

20 Clean and Jerk @115/75 lbs

30 Hanging leg raises OR Knee tucks OR 15 TTB

3: Metcon (Time)

3 rounds for time

600m Run

20 Clean and Jerk @135/95

20 TTB

Accessory Work

Banded Plank + Shoulder Touches

https://www.youtube.com/watch?v=_SCelq2iDMI

3 x 10/shoulder

Rest as needed