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