CrossFit Surmount – CrossFit

Gymnastics

E30secOM x 5mins

3-5 Explosive push-ups

or

3-5 Corner of counter top dips

Metcon (Time)

5 rounds for time

5 Power Cleans 185/135lbs

60 Double unders

5 Bar Muscle up

Metcon (Time)

At home

5 rounds for time

5/5 DB burpee single arm clean 50/35lbs

60 double unders

10 strict chest to bar pull-up or towel pull-ups

H: Metcon (AMRAP – Reps)

Tabata

Dips & push-ups

Tabata

left plank to right plank

Tabata

mountain climbers to air squats

Tabata

left plank to right plank

Tabata

dips @ push-ups
Alternate between movements within each tabata