CrossFit Surmount – CrossFit

Gymnastics

EMOM 10minutes

1-2 Weighted Strict

Muscle-ups

@As heavy as possible

Scale option 1:

EMOM 10

2-4 Ring rows + 2-4

Bench dips

Scale option 2:

EMOM 10

2-4 CTB + 2-4 Ring dip

*Assist the movements

as needed

Scale option 3:

EMOM 10

1 kipping muscle up + 1

muscle up negative

3: Metcon (Time)

For time:

9 Hang Power Snatch

@135/95lbs

15 Pull-ups

21 Cal Bike (or row/ski/run 200m)

15 Pull-ups

9 Hang Power Snatch

@135/95lbs

Rest 3 minutes, repeat

2: Metcon (Time)

For time:

9 Hang Power Snatch @115/75

12 Pull-ups

Row/Ski/Run 200 or Bike 450

12 Pull-ups

9 Hang Power Snatch @115/75

Rest 3 minutes, repeat

1: Metcon (Time)

For time:

9 Hang Power Snatch @Moderate

15 Assisted Pull-ups / Ring rows

ROw/Ski/Run 200 or Bike 450

15 Assisted Pull-ups / Ring rows

9 Hang Power Snatch @Moderate

Rest 3 minutes, repeat