CrossFit Surmount – CrossFit

Gymnastics

EMOM x 8mins

Odd: 40 second Plank

Even: 8-12 Strict pull-ups

Bodyweight:

We can keep this the same substituting

towel rows for strict pull-ups.

https://www.youtube.com/watch?v=Ai3lMLDfOao

Metcon (5 Rounds for time)

E5MOM x 25mins, each for time

25/20 Cal Row

25 Thrusters @ 45/35

12 Burpees over bar
Sub 400m run for row/bike if no machine

BW: Metcon (3 Rounds for time)

With a continuously running clock:

On the 0:00, 8:00, 16:00

75 Jumping good mornings

https://www.youtube.com/watch?v=D5qah7d9OlQ

60 Air squats

20 Burpees

H: Metcon (Time)

4 Rounds for time:

30 Box jumps/step ups

30 Wall balls/medball or basketball cleans

30 Cal row or 400 M run

*After each set of 30, stop and do 1 minute of reverse plank

For a shorter version, cut this to 2 rounds