CrossFit Surmount – CrossFit

3: Metcon (AMRAP – Reps)

EMOM 20

Alternate between:

1. 3-5 Ring muscle ups

2. 200m Run or Row

3. 3-5 Wall walks

4. 200m Run or Row
Score: Total Muscle up + wall walk reps

2: Metcon (AMRAP – Reps)

EMOM 20

Alternate between:

EMOM 20

Alternate between:

1. 3-5 Box transition ring muscle ups**

2. 100-200m Run or Row

3. 2-4 Wall walks

4. 100-200m Run or Row

**OR 3-5 Strict CTB chin-ups + 3-5 Strict

Dip
Score: Total Muscle up + wall walk reps

1: Metcon (AMRAP – Reps)

EMOM 20

Alternate between:

1. 3-5 Regular push ups

2. 100m Run or Row

3. 3-5 Inch worms

4. 100m Run or Row
Score is push ups + inch worms

A: Metcon (AMRAP – Reps)

Strict Pull-ups

EMOM 10

Odd: Max reps

Even: rest

Accessory Work

Power Accessory

Every 45 seconds for 12 sets/arm

3 Landmine press/arm

Goal: Improve pressing

We use the landminde variation here to reduce overhead time under tension. This is also important to variate angle

for shoulder health.

Points of performance:

– Aim to create speed in the concentric phase of each repetition.