CrossFit Surmount – CrossFit
Gymnastics
EMOM 5 minutes
5-7 Ring Muscle ups
or
-Strict Pull ups, assisted bands or Ring Rows
– Strict chin ups, unassisted or assisted with light bands
– False Grip Ring rows
1: Metcon (Time)
For Time
15 Push ups (Knees or Toes)
20 DB Thrusters @ 1 DB, switch arm at 10, 25/15 lbs
100 Single Unders
20 DB snatches @ 1 DB 25/15 lbs
100 Single unders
20 DB Thrusters @ 1 DB, switch arm at 10, 25/15 lbs
15 Push ups (Knee or Toes)
2: Metcon (Time)
For Time
15 kipping HSPU
25 DB Thrusters @ 40/25 lbs
50 Double Unders
25 Double DB snatches @ 40/25 lbs
50 double unders
25 DB Thrusters @ 35/20
15 kipping HSPU
3: Metcon (Time)
For Time
15 HSPU @ 4/2’’ Deficit
25 DB Thrusters @ 50/35
100 Double Unders
25 Double DB snatches @ 50/35
100 double unders
25 DB Thrusters @ 50/35
15 HSPU @ 6/4’’ Deficit
Accessory Work
6 x 30 seconds sprints on Rower or Bike
Rest 3-5 minutes between sets