CrossFit Surmount – CrossFit
Metcon (8 Rounds for time)
EMOM 8 minutes:
Odd- 6 Deadlifts @ 70%
Even- 6 Thruster @ 45-50% best clean
This will feel pretty funky. Your hamstrings will be pre-fatigued therefore your thruster will probably feel different. Your goal
here will be to maintain proper torso angle an descent with fatigued
hamstrings. Although it will feel weird, you should still control your
thrusters as best you can.
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
Scale burpee reps to either amrap in 5 minutes or
40 reps. Scale OHS to a comfortable weight. Scale Muscle ups
to ring rows or strict chin ups with a band + push ups (10/10).