CrossFit Surmount – CrossFit

Gymnastics

Pick an option that best suits you:

A) 6 sets: 8 toes to bar + 4 bar muscle-ups

B) 6 sets: 4 glide kip + 1-4 jumping bar muscle-ups

C) 6 sets: 4 kip swings + 4 leg raises

Metcon (Time)

3 rounds

50 double unders

24 DB hang power cleans @ 50/35

50 double unders

24 DB deadlifts @ 50/35
Use 1 DB, 12 reps each hand. Go heavier if desired and able

Accessory Work

5 sets

9 – 1 arm DB row/arm

9 WY band pulls https://youtu.be/gEfgzcUhxA4?t=8