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