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