CrossFit Surmount – CrossFit

A: Metcon (AMRAP – Reps)

4 sets

– 5 Chin Ups (Weighted if able), right into:

– Amrap 20 seconds kipping OR butterfly pull ups (unweighted)
Add weight for chin-ups in comments

B: Metcon (AMRAP – Reps)

4 sets

– 5 Chin Ups , right into:

– Amrap 20 seconds jumping pull-ups

1: Metcon (Time)

3 rounds

600m run

40 shoulder to overhead @ 65/45 lbs

2: Metcon (Time)

3 rounds

800m run

30 shoulder to overhead @ 75\55 lbs

3: Metcon (Time)

3 rounds

800m run

30 shoulder to overhead @ 95\65 lbs