CrossFit Surmount – CrossFit

Gymnastics

7 Sets:

4-7 Strict pull-ups

4-7 Kipping pull-ups

4-7 Butterfly pull-ups

We’ll review scaling options for each

A: Metcon (Time)

4 rounds for time

20 Bar facing burpees

20 Power cleans 135/95
RX + rounds of 25

B: Metcon (Time)

4 rounds for time

20 Bar facing burpees

12 Power cleans 95/65

Accessory Work

Plank hold
 3 rounds

60 seocnds on both sides on elbows

60 seconds abdominal plank

60-90 seconds reverse plank

3 sets, 25′ Death March

https://www.youtube.com/watch?v=NMIx-S_8VEY&feature=youtu.be