CrossFit Surmount – CrossFit

Gymnastics

3: Pendlay Rows/Strict TTB (Every 2 mins for 12 mins)

10 Pendlay Rows @3 seconds down

30 sec max Strict TTB

Score: Total TTB reps

2: Pendlay Rows/Strict TTB (Every 2 mins for 12 mins)

10 Pendlay Rows

30 sec max Strict Straight leg raises*

*Lift the legs as high as possible, but

keep them straight with the knee’s

locked out.

1: Pendlay Rows/Strict TTB (Every 2 mins for 12 mins)

10 Pendlay Rows

30 sec max Strict Knee tucks* Or Vups

*Knees as high as possible

Metcon

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

8 Hang Power Clean 115/75lbs

15/12 Cal Bike/RowSki

Score: Rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

Amrap 12 minutes

8 Hang Power Clean @95/65

15/12 Cal Bike/Row/Ski

Score: Rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

Amrap 12 minutes

8 Hang Power Clean @light

10/8 Cal Bike/Row/Ski

Score: Rounds + reps

Accessory Work

Pallof Press

3 x 5 reps/side

No rest between sides and sets