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