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