CrossFit Surmount – CrossFit

Gymnastics

3: Bar Muscle-Up Skill Building (5 sets – Rest 90 sec in between)

3-6 Lat to fly on a box

Right into

3-6 Bar Muscle-ups

2: Metcon (No Measure)

3-6 Scap pull + box hollow body

No rest

3-6 CTB

https://youtu.be/iu7CjzonbZE

1: Metcon (No Measure)

3-6 Beat swings

No rest

3-6 Assisted pull-up

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Metcon

3: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 Hang power cleans @115/75

10 Burpee box jump over @24/20″

Score: Rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 Hang power cleans @95-65

10 Burpee box jump over @24/20″

Score: Rounds + reps

1: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 Hang power cleans @light

10 Burpee box jump over @low

Score: Rounds + reps

Accessory Work

Split stance Meadow row

3 x 10

Rest 60 seconds between sets

https://www.youtube.com/watch?v=MIAcTB27jrA