CrossFit Surmount – CrossFit

Gymnastics

EMOM x 6

6 ring dips

or

2 Ring Dips: Use negative descent + hold in bottom position (unassisted hold + assisted ascent

or

2-3 reps

Use tempo and maintain tension

– Box Dips

– Paralel bar dips

– Push Ups

1: Metcon (Time)

5 rounds

– 8 Power cleans (75/55)

– 10 box jumps/ Step Ups (24/20)

– 16 KBS @ 35/26 KG, Russian

2: Metcon (Time)

5 rounds

– 8 DB power cleans 40/25

– 15 Box Jumps 24/20’’

– 20 KBS @ 53/35

3: Metcon (Time)

5 rounds

– 8 Power Cleans @ 155/105

– 15 Box Jumps 24/20’’

– 20 KBS @ 53/35

Accessory Work

Hollow up holds with double DB

8 sets

15 seconds on

15 seconds off