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