CrossFit Surmount – CrossFit
Gymnastics
6 sets
10 seconds Banded push-up Hold
10 Kipping Ring dips
Rest 60 seconds
Scale option A:
10 seconds Support hold on rings or boxes
10 Ring push ups
Scale option B:
10 seconds Banded push-up Hold
10 Feet supported Ring dips
1: Metcon (16 Rounds for time)
EMOM 16
1. 6 Power Clean @ 70%
2. 12/10 Cal Bike/Ski/Row/Run
3. 16 Wallball @ 14/10 lbs
4. 12/10 Cal Bike/Ski/Row/Run
2: Metcon (16 Rounds for time)
EMOM 16
1. 6 Power Clean @ 70%
2. 15/12 Cal Bike/Ski/Row/Run
3. 16 Wallball @ 20/14 lbs
4. 15/12 Cal Bike/Ski/Row/Run
3: Metcon (16 Rounds for time)
EMOM 16
1. 6 Power Clean @ 225/155 lbs
2. 15/12 Cal Bike/Ski/Row/Run
3. 20 Wallball @ 30/20 lbs
4. 15/12 Cal Bike/Ski/Row/Run