CrossFit Surmount – CrossFit

3: Metcon (AMRAP – Reps)

5 rounds

15 Cal Bike/Row/Ski

Max Unbroken Bar muscle ups

Rest 60 sec

Score: Total bar muscle ups

TC: 15mins

2: Metcon (AMRAP – Reps)

5 rounds

15 Cal Bike/Row/Ski

Max Unbroken CTB / Pull-ups

Rest 60 sec

Score: Total bar muscle ups

TC: 15mins

1: Metcon (AMRAP – Reps)

5 rounds

15 Cal Bike/Row/Ski

7-10 Jumping Pull-ups @2-3 sec down

Rest 60 sec

Score: Total bar muscle ups

TC: 15mins

3: Metcon (16 Rounds for time)

EMOMX 8

8 OHS @75/55 lbs + 6 Box jumps

@30/24″

Rest 2 minutes

EMOMX 8

6 Hang Squat Snatches @ 75/55 lbs +

6 Box jumps @30/24″

Score=Time of each set

2: Metcon (16 Rounds for time)

EMOMX 8

8 OHS @65/45 lbs + 6 Box jumps

@24/20″

Rest 2 minutes

EMOMX 8

6 Hang Squat Snatches @65/45lbs + 6

Box jumps @24/20″

Score=Time of each set

1: Metcon (16 Rounds for time)

EMOMX 8

8 OHS @light + 6 Box jumps/step ups

@moderate

Rest 2 minutes

EMOMX 8

4 Hang Squat Snatches @light + 6 Box

jumps /step ups@moderate

Score=Time of each set

Accessory

3 sets

12 Alternating Renegade Rows

8 Ring Face pulls