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