CrossFit Surmount – Barbell Club

Main Lift: 1RM Floor Press:
1. 1×3 (25,45,55,60,70,80%)
2. 1×1 (90,93,xxx%)

Accessory Work:
A. Banded KB Bench Press 4×5 (bar control)
B. Bent over DB rows 4×6 (heavy)
C. Pike walk on box 4×1 cw&ccw (or handstand walking 4x15ft)

Metcon

8 Rounds:

Sprint 40 yards

4 HSPU

2 Heavy Hang Squat Snatch (80-90% of 1RM)