CrossFit Surmount – CrossFit
Muscle-ups
Take up to 10 minutes practicing muscle ups and muscle up progressions. You may also practice bar muscle-ups.
Metcon (Time)
In Teams of 3 or 4
Run 1 mile
100 back squats (95/73)
100 push press (95/73)
100/leg walking lunges
100 power snatches (85/63)
Run 1 mile
– Team members must run 200m per turn
– Team members must complete no more or less than 5 reps per turn