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