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