CrossFit Surmount – CrossFit

Push Press (3@70%, 3@80%, 3+@90%)

1: Metcon (Time)

3 rounds

8 Thrusters @ 75/55 lbs

8 Ring rows

– rest 3 minutes

3 rounds

15 Thrusters @ 65/45

15 Jumping Pull ups

2: Metcon (Time)

3 rounds

8 Thrusters @115/75 lbs

8 C2B

– rest 3 minutes

3 rounds

15 Thrusters @75/55

15 Pull ups

3: Metcon (Time)

3 rounds

8 Thrusters @135/95

8 Ring muscle ups

rest 3 minutes

3 rounds

15 Thrusters @95/65

15 CTB

Toes-To-Bar (3 x max rep, strict)

Do this section as accessory or if time allows.

Beginner:

Knee tucks to hollow (hanging or holding vertical post or on

rings)

Intermediate:

Leg raises