CrossFit Surmount – CrossFit

3A: Metcon (Time)

4 sets

– 5 Slam ball 30/20lbs or Med

Ball V-ups @Hard, 20/14lbs

Rest 20 sec

– 4 Ring Muscle-ups

Rest 20 sec

– 15 Glute bridge DB Floor

press (Neutral grip)

Rest 1min

2A: Metcon (Time)

4 sets

– 5 Slam ball or Med Ball

V-ups @Hard, 20/14lbs

Rest 20 sec

– 3 Strict Chin-ups + 3 Strict

Ring Dips

Rest 20 sec

– 15 Glute bridge DB Floor

press (Neutral grip)

Rest 1min

1A: Metcon (Time)

4 sets

– 5 V-ups or Sit-ups

Rest 20 sec

– 5 Ring rows

Rest 20 sec

– 15 Glute bridge DB Floor

press (Neutral grip)

Rest 1min

3b: Metcon (AMRAP – Rounds and Reps)

Amrap 15

8 Burpee TTB

24 Double unders

2b: Metcon (AMRAP – Rounds and Reps)

Amrap 15

8 Burpee Toes to eye level

12 Double unders

1b: Metcon (AMRAP – Rounds and Reps)

Amrap 15

8 Burpees + 8 Weighted sit-ups

24 Single unders attempting a

double under every 12 reps