CrossFit Surmount – CrossFit

Gymnastics

EMOM x 10

3 Kipping deficit HSPU @6-4’’

30 Double unders

or

3 Seated DB strict press @ heavy

30 single unders (or DU practice)

or

3 Handstand push ups @ difficulty level

of your choice

30 Double unders

3: Metcon (3 Rounds for time)

0:00-5:00

500m Row/400m Run

30 Back squats @165/115

5:00-10:00

30 Back squats @135/95

500m Row/400m Run

10:00

5 rounds

10 Wall ball @20/14

10 Box Jumps over 24/20″

2: Metcon (3 Rounds for time)

0:00-5:00

500m Row/400m run

30 Back squats @155/105

5:00-10:00

30 Back squats @115/75

500m Row/400m Run

10:00

5 rounds

10 Wall ball @20/14

10 Box Jumps over 24/20″

1: Metcon (3 Rounds for time)

0:00-5:00

300m Row/200m Run

30 Rack Back squats @moderate

5:00-10:00

30 Rack Back squats @light

500m Row/400m run

10:00

5 rounds

10 Wall ball @light

10 Box Jumps over @low