CrossFit Surmount – CrossFit

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

2 Ring muscle-ups

5 Deadlift @ 275/185lbs

50 Double-unders

2: Metcon (AMRAP – Rounds and Reps)

Amrap 20 minutes

2 Box transition Ring muscle ups

5 Deadlift @ 225/155 lbs

30 Double-unders

1: Metcon (AMRAP – Rounds and Reps)

Amrap 20 minutes

4 ring rows + 4 push-ups

5 Deadlift @mod-heavy

50 Single-unders

G: Metcon (4 Rounds for time)

Every 3 minutes for 12mins

10 Strict chin ups

20/16 Cal row or bike @hard