CrossFit Surmount – CrossFit

Gymnastics

3: Bench press (3 sets)

5-10 Bench press @60%

30 sec HS hold

Rest 90 seconds between sets

Score: Weight used across each set

TC: 12mins

2: Bench press (3 sets)

5-10 Bench press @60%

30 sec Piked HS hold

1: Bench press (3 sets)

5-10 Bench press @light-mod

30 sec Hand plank hold

Metcon

3: Metcon (Time)

4 rounds, each for time

200m Run

25 DB Deadlift @2×50/35lbs

6 Bar Muscle-ups

Rest 1 minutes

Score: Time of each round

TC: 18mins

2: Metcon (Time)

200m Run

25 DB Deadlift @2×35/25lbs

6 CTB or Assisted CTB

Rest 1 minutes

1: Metcon (Time)

100m Run

15 DB Deadlift @2xlight

6 Jumping pull-ups @2sec down

Rest 1 minutes

Accessory Work

Tall kneeling Banded angels

3 x 10

Rest 45 seconds between sets

https://www.youtube.com/watch?v=6xiC34iIP9Y