CrossFit Surmount – CrossFit

3: Metcon (Time)

Partner Workout:

300 Cal Bike/Ski/Row

200 Hang clean 135/95lbs

100 Ring muscle ups

Partition reps in any way. One person working at a time.

2: Metcon (Time)

Partner Workout:

120-150 Cal Bike/Ski/Row

100 Hang clean @95/65lbs

30-50 Transition ring muscle ups

OR

5 Pulling variations (CTB) + 5 pushing

variations (Ring dip)

Partition reps in any way. One person working at a time.

1: Metcon (Time)

Partner Workout:

100 Cal Bike/Ski/Row

100 Hang clean @light

30-50 5 Jumping pull-ups* + 5 box dips

*Control the eccentric

Partition reps in any way. One person working at a time.

Accessory Work

Banded Good Morning

3 x 25 reps for quality