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