CrossFit Surmount – CrossFit

Gymnastics

EMOM 10

Odd: Hollow body hold

Even: 6-10 Strict Pull-ups/pull-ups/ring rows/negatives

3: Metcon (16 Rounds for time)

EMOM 8

8 Bar over Burpee + 8

TTB

Rest 3 minutes

EMOM 8

8 Ground to OH @ 75/55lbs +

3 Bar Muscle-ups

2: Metcon (16 Rounds for time)

EMOM 8

8 Bar over Burpee + 8

TTB

Rest 3 minutes

EMOM 8

8 Ground to OH @ 75/55lbs +

3 Chest to bar

1: Metcon (16 Rounds for time)

EMOM 8

Odd: 8 Bar over Burpee

Even: 5 Swinging leg or

knee raises

Rest 3 minutes

EMOM 8

Odd: 10 Ground to overhead

with plate

even: 8 Jumping pull-ups