CrossFit Surmount – CrossFit

Gymnastics

EMOM 16 minutes

Odd: 3-5 + 5-7 of one of these…

A)Ring muscle up + strict ring dips

B)Pull up + ring dip

C) Assisted pull up + box dips

Even:

15-20 Straight arm banded lat pulldowns

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 16minutes

50/40 Cal Row

50 Wall Balls @20/14lbs

50 TTB

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 16minutes

50/40 Cal Row

50 Wall Balls @ 18/12lbs

50 Toes to eye level or knee raises

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

30 Cal Row

30 Wall Balls @light

30 V-ups or Straight leg sit-ups