CrossFit Surmount – CrossFit

Clean and Jerk (4 sets, varying)

Clean Complex

Power Clean + Front Squat +Jerk

2+2+1 @75%

2+2+1 @80%

1+2+1 @85%

3 x (1+1+1) @90%

First set reads as 2 power cleans, 2 front squats, 1 jerk

3: Metcon (4 Rounds for time)

Every 4minutes for 16mins:

Complete 2 rounds

10/8 Cal Row or Bike or Ski

15 DB Front rack squats

@2×50/35lbs

2: Metcon (4 Rounds for time)

Every 4minutes for 16mins:

Complete 2 rounds

10 Cal Row or Bike or Ski

15 DB Front rack squats

@2x 35/20lbs

1: Metcon (4 Rounds for time)

Every 4minutes for 16mins:

Complete 2 rounds

8/6 Cal Row or Bike or Ski

15 DB Front rack squats

@ 2 @ light