CrossFit Surmount – CrossFit
Metcon (Time)
5 rounds
30 double unders
9 Thruster @ 115/75lbs
30 double unders
6 muscle ups
Time cap: 20 minutes
Gymnastics
Handstand walks – 10 minutes to practice
– New/Beginner: Option 1: Plank to Pike walk, feet on box, hold
the pike position. Option 2: Wall climb + HS hold. Option 3:
Spotted kick up + HS hold practice
– Intermediate: Option 1: Shoulder taps, facing wall or free
stand. Option 2: Reduce distance in HS walk
– Advanced: Try to go in increments of 25’ unbroken or plus
Accessory Work
GHD situps
EMOM 5
30 seconds on
30 seconds off