CrossFit Surmount – CrossFit
Gymnastics
Gymnastics
EMOM 6minutes
3-5 Bar muscle-ups
or
5-7 Beat swings
Or
5-7 Jumping CTB
or
3-5 Jumping/Banded Bar muscle-ups
OR
3-5 CTB pull-ups
3: Metcon (Time)
5 rounds for time
15 TTB
5 Clean & Jerks 185/125lbs
2: Metcon (Time)
5 rounds
12 TTB or 15 Toes to eye level
5 Clean & Jerks @155/105lbs
1: Metcon (Time)
5 rounds
15 Straight leg sit-ups or hanging knee raises
5 Clean & Jerks @moderate-heavy
Accessory Work
Windmills 3 x 10, rest :60 b/w sets
https://www.youtube.com/watch?v=bxCq3Xis3L0