CrossFit Surmount – CrossFit

3/2: Metcon (AMRAP – Rounds and Reps)

EMOM @75%

1 strict press

2 strict press

3 strict press

Ect… until death

Score: Rounds + reps

TC: 10mins

1: Metcon (AMRAP – Reps)

EMOM 10 mins

3-5 Strict press @moderate

3: Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

50 Cal Bike/Ski/Row

40 Wall Balls @20/14 lbs

20 Ring Muscle-ups

2: Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

40-50 Cal Bike/Ski/Row

30-40 Wall Balls @20/14 lbs

20 Box transition muscle-ups

OR

20 Pull-ups/CTB + 20 Ring dips

1: Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

30 Cal Bike/Ski/Row

30 Wall Balls @light

20 Ring rows + 20 Box dips

Accessory Work

3 sets

10 Standing band pull apart

10 Standing Band pull down

Rest 60 seconds between sets