CrossFit Surmount – CrossFit

3: Ring Muscle Ups

EMOMX10

Min 1: 15-20 V-ups

Min 2: 60% Max unbroken Ring muscle ups*

*If your max ring mu is 10 reps, come down@6

Score= Total muscle ups

2: Metcon (AMRAP – Reps)

EMOMX10

Min 1: 15-20 V-ups

Min 2: Max Asst. ring muscle ups*

Score= Total reps

1: Metcon (AMRAP – Reps)

EMOMX10

Min 1: 10-15 Sit-ups

Min 2: 5 Jumping pull-ups@3sec down + 5

Box dips

Score=Total Reps

3/2: Metcon (Time)

5 rounds for time

100′ Carry Something Heavy*

20/18 Cal Bike/Row/Ski

2min Active rest between each round:

1 Burpee CTB every 20 sec.

* Have fun- Sandbags, “D” balls,

farmers carries, Front Rack KB Carry etc.

TC: 25 mins

1: Metcon (Time)

5 rounds for time

100′ Carry Something Heavy*

15/12Cal Bike/Row/Ski

2min Active rest between each round:

1 Burpee pull-up every 20 sec. (no assistance…attempt to get chin over the bar)

* Have fun- Sandbags, “D” balls,

farmers carries, Front Rack KB Carry etc.

TC: 25 mins

Accessory

Turkish Get-up

Accumulate 30 alternating reps

*This is not for time, move with consistency and precision*