CrossFit Surmount – CrossFit

Metcon (No Measure)

EMOM x 8:

Odd: 8 strict pull-ups

Even: 20 push-ups

Metcon (AMRAP – Reps)

5 rounds, 40 seconds at each station, rest 20 seconds between each:

– Rowing/ Biking for calories

– Wall balls (20/14)

– Double unders

– Split squats w/ DBs or KBs (pair, each = approx. 33% bodyweight)

Accessory Work

4 sets

6 dragon flies

60-90 seconds extension hold on ghd arm in Y position https://youtu.be/w0ujh8bYlfU