CrossFit Surmount – CrossFit

Back Squat (3@70%, 3@80%, 3+@90%)

1: Metcon (AMRAP – Rounds and Reps)

Amrap 16 minutes

30 DB Snatch @ 25/15 lbs

20 Burpees Facing DB

30 Reverse Lunges

10 Jumping Pull Ups

2: Metcon (AMRAP – Rounds and Reps)

Amrap 16 minutes

40 DB Snatch @ 35/25 lbs

30 Burpees Facing DB

40 Reverse Lunges

10 Jumping Bar Muscle Ups, lower box OR C2B pull ups

3: Metcon (AMRAP – Rounds and Reps)

Amrap 16 minutes

40 DB Snatch @ 50/35 lbs

30 Burpees Facing DB

40 Pistols, Alternating

10 Bar Muscle Ups

Accessory Work

Hollow body hold hanging on bar

4 x 30 seconds