CrossFit Surmount – CrossFit

Gymnastics

EMOM 8 minutes

4-8 strict neutral grip pull ups

1: Metcon (Distance)

Amrap distance in 20 minutes on machine of

your choice

E2MOM stop and perform:

4 burpees

6 KBS @ light/moderate

8 Air squats
Goal is to finish your “reps” under :30 and back on your machine. Score is meters. If on bike, divide your total by 2.5

2: Metcon (Distance)

Amrap distance in 20 minutes on machine of

your choice

E2MOM stop and perform:

4 burpees

6 KBS @ 44/26

8 Air squats
Goal is to finish your “reps” under :30 and back on your machine. Score is meters. If on bike, divide your total by 2.5

3: Metcon (Distance)

Amrap distance in 20 minutes on machine of

your choice

E2MOM stop and perform:

4 burpees

6 KBS @ 53/35

8 Air squats
Goal is to finish your “reps” under :30 and back on your machine. Score is meters. If on bike, divide your total by 2.5

Accessory Work

4 sets

50-100′ Heavy DB front rack lunges @AHAP

50’ Heavy D-ball carry (hugging)

30-60 seconds bike @easy