CrossFit Surmount – CrossFit

Gymnastics

6 sets

10 seconds Banded push-up Hold

10 Kipping Ring dips

Rest 60 seconds

Scale option A:

10 seconds Support hold on rings or boxes

10 Ring push ups

Scale option B:

10 seconds Banded push-up Hold

10 Feet supported Ring dips

1: Metcon (16 Rounds for time)

EMOM 16

1. 6 Power Clean @ 70%

2. 12/10 Cal Bike/Ski/Row/Run

3. 16 Wallball @ 14/10 lbs

4. 12/10 Cal Bike/Ski/Row/Run

2: Metcon (16 Rounds for time)

EMOM 16

1. 6 Power Clean @ 70%

2. 15/12 Cal Bike/Ski/Row/Run

3. 16 Wallball @ 20/14 lbs

4. 15/12 Cal Bike/Ski/Row/Run

3: Metcon (16 Rounds for time)

EMOM 16

1. 6 Power Clean @ 225/155 lbs

2. 15/12 Cal Bike/Ski/Row/Run

3. 20 Wallball @ 30/20 lbs

4. 15/12 Cal Bike/Ski/Row/Run

Accessory Work