CrossFit Surmount – CrossFit

Front Squat (4 x 4 @ 75%)

Metcon (4 Rounds for time)

E4MOM x 4 rounds:

20 pistol squats (10 each)

10 strict HSPU

5 bar muscle ups

Accessory Work

5 sets

6 situps drills

20-40 seconds hold in L-sit position

** This exercise is meant to be used so you can

understand what you should do with your legs on the transition

of a bar muscle up. Most important points here is to think about

pulling aggressively your feet toward the ground when you sit


Sit up drill: