CrossFit Surmount – CrossFit

Gymnastics

3: Kipping HSPU (EMOM 10)

Odd: 12 Kipping HSPU

Even: 15/12 Cal Bike/Ski/Row

Score: Total reps (hspu + cals)

2: Kipping HSPU (EMOM 10)

Odd: 10 Piked HSPU

Even: 12/9 Cal Bike/Ski/Row

1: Kipping HSPU (EMOM 10)

Odd: 10 Push-ups / hand elevated pu

Even: 10/8 Cal Bike/Ski/Row

Metcon

3: Metcon (Time)

3 rounds, each for time

5 Rope climbs

20 Pistols

Rest 2mins between rounds

Score: Total time

TC: 20mins

2: Metcon (Time)

3 Rope climbs

20 Box elevated Pistols

1: Metcon (Time)

5 Floor rope climbs

20 High box step ups

Accessory Work

3 sets of

3 rounds for time/quality

10 banded Push-ups

30 Double unders

Rest 90 seconds between sets