CrossFit Surmount – CrossFit

Metcon (AMRAP – Reps)

3 sets

Max rep strict Pull ups

Max rep strict HSPU

rest 2-3 minutes, no rest b/w pull-ups and HSPU

1: Metcon (Time)

3 rounds for time:

5 Snatch @ 50%

20 Abmat Situps

400m run

2: Metcon (Time)

3 rounds for time:

30 Abmat Situps

400m run

5 Snatch @ 60-70%

3: Metcon (Time)

3 rounds for time:

30 Abmat Situps

400m run

5 Snatch @ 70-75%

Accessory Work

GHD sit-ups

EMOM 40 seconds of work util you hit 100 reps