CrossFit Surmount – CrossFit
Gymnastics
EMOM for 6 minutes, 2-4 of one of these:
Strict Muscle-ups
Band assisted muscle-ups
Strict pull-ups
Band assisted pull-ups
3: Metcon (Time)
2 rounds
20 KBS @ 53/35lbs
20 OHS @ 75/55 lbs
400m run
Rest 3 minutes
2 rounds
20 Hang squat snatches 75/55lbs
400m run
2: Metcon (Time)
2 rounds
20 KBS @ 44/26lbs
20 OHS @ 65/45 lbs
400m run
Rest 3 minutes
2 rounds
20 Hang squat snatches 65/45lbs
400m run
1: Metcon (Time)
1 round
30 KBS @ light
30 OHS @ light lbs
400m run
Rest 3 minutes
2 rounds
15 Hang squat snatches @ empty
bar
400m run