CrossFit Surmount – CrossFit

Gymnastics

EMOM 5 minutes

5-7 Ring Muscle ups

or

-Strict Pull ups, assisted bands or Ring Rows

– Strict chin ups, unassisted or assisted with light bands

– False Grip Ring rows

1: Metcon (Time)

For Time

15 Push ups (Knees or Toes)

20 DB Thrusters @ 1 DB, switch arm at 10, 25/15 lbs

100 Single Unders

20 DB snatches @ 1 DB 25/15 lbs

100 Single unders

20 DB Thrusters @ 1 DB, switch arm at 10, 25/15 lbs

15 Push ups (Knee or Toes)

2: Metcon (Time)

For Time

15 kipping HSPU

25 DB Thrusters @ 40/25 lbs

50 Double Unders

25 Double DB snatches @ 40/25 lbs

50 double unders

25 DB Thrusters @ 35/20

15 kipping HSPU

3: Metcon (Time)

For Time

15 HSPU @ 4/2’’ Deficit

25 DB Thrusters @ 50/35

100 Double Unders

25 Double DB snatches @ 50/35

100 double unders

25 DB Thrusters @ 50/35

15 HSPU @ 6/4’’ Deficit

Accessory Work

6 x 30 seconds sprints on Rower or Bike

Rest 3-5 minutes between sets