CrossFit Surmount – CrossFit

Gymnastics

3: Metcon (Time)

50 Strict Ring Dips

2: Metcon (Time)

50 Supported Ring Dips

1: Metcon (Time)

50 Bench Dips

Metcon

Regionals 16.3

3: Metcon (Time)

104 Wall balls 20/14lbs

52 Pull-ups

2: Metcon (Time)

70-104 Wall Balls @20/14

26 Pull-ups or 52 Assisted pull-ups

1: Metcon (Time)

104 Wall Balls @light

52 ring rows

Accessory Work

Unstable KB press

3 x 10/arm

Rest as needed between sets

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