CrossFit Surmount – CrossFit
Gymnastics
A: Metcon (No Measure)
EMOMX 12
Min 1: 2-4 Deficit HSPU @ascending
Min 2: 6 Med ball toss sit-ups @20/14 lbs*
*Against wall or pass to a partner set @ 6/4’ distance apart
Level 2
EMOMX 12
Min 1: 3-6 hspu
Min 2: 6 Med ball toss sit-ups @14/10 lbs
Level 1
EMOMX 12
Min 1: 6-8 Push up @ hard
Min 2: 4-6 Sit Ups @fast concentric
Metcon
B: Metcon (Time)
For time
27-21-18-15 TTB
12-9-6-3 Front Squat 225/155 lbs
TC: 18 min.
Level 2
27-21-18-15 Toes to Eye Level
12-9-6-3 Front Squat @155/105 lbs
Level 1
27-21-18-15 Knee tuck or V-up with PVC
12-9-6-3 Front Squat @Moderate-Heavy
Extra Accessory
Metcon (Weight)
Bent over DB fly’s
4 x 15 @moderate