CrossFit Surmount – CrossFit

Gymnastics

Push/Pull endurance

EMOM 12

Odd: 4-6 Strict HSPU

Even: 6-12 Body Row

Scaling Options:

A:

EMOM 12

Odd: 4-6 Piked hspu Or Seated DB press

Even: 6-12 Body Row

B:

EMOM 12

Odd: 4-6 HSPU (reduce ROM with plate if necessary or on box)

Even: 6-12 Body Row

3: Metcon (AMRAP – Rounds and Reps)

Amrap 12

50 Step ups @ 24/20’’

30 TTB

15 DB Clean @ 2 x 50/35lbs

2: Metcon (AMRAP – Rounds and Reps)

Amrap 12 minutes

50 Step ups @ 24/20’’

30 Swinging leg raises (toes

to wherever)

15 DB cleans @ 2 x 35/25 lbs

1: Metcon (AMRAP – Rounds and Reps)

Amrap 12 minutes

30 Step ups @ 20/16’’

20 Hanging knee raises

10 DB cleans @ 2x 25/15lbs