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