CrossFit Surmount – CrossFit
Gymnastics
A: Metcon (Time)
For time
30 Ring Muscle-ups
TC: 8 min
Level 2
30 Sling Shot Muscle up to assisted ring dip*
*1 rep is slingshot into ring dip
Level 1
20 Ring Rows
20 Push Ups
30 Muscle-Ups (Time)
30 muscle-ups for time
TC: 8 min
Level 2
30 Sling Shot Muscle up to assisted ring dip*
*1 rep is slingshot into ring dip
Level 1
20 Ring Rows
20 Push Ups
Metcon
B: Metcon (Time)
5 rounds for time
8 Deficit Kipping HSPU 6/4″
12 Deadlifts 225/155 lbs
TC: 15 min
Level 2
8 Kipping HSPU
12 Deadlifts @ 185/125
Level 1
16 DB Push Press @2xModerate
12 DL @ moderate
Extra Accessory
Metcon (No Measure)
3 sets
12 Pendlay Rows
12 DB pullovers