CrossFit Surmount – CrossFit

Gymnastics

Every 2 mins for 10 mins complete the

following gymnastics complex unbroken

2-4 Ring muscle ups

2-4 Strict Ring dips

2-4 Strict chest to ring pull-ups

OR

Every 2mins for 10mins complete the

following gymnastics complex unbroken

2-4 box transition ring muscle ups

2-4 feet supported box ring dips

2-4 Strict chin ups

OR

Every 2mins x 10mins

4-8 Ring rows

4-8 Push-ups or kneeling push-ups

Chaos (AMRAP – Rounds and Reps)

7 Minute AMRAP:

10 Thrusters @ 95/65 LBS

10 Bar facing Burpees