CrossFit Surmount – CrossFit

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

6 HSPU

6 TTB

3 Power Cleans @75%

2: Metcon (AMRAP – Rounds and Reps)

Amrap 12

6 Feet elevated piked HSPU

6 TTB or Toes to eye level

3 Power Cleans @75%

1: Metcon (AMRAP – Rounds and Reps)

Amrap 12

6 Piked hspu or seated DB press

6 V-ups / Hanging Knee raises

3 Power Cleans @moderate

Metcon (AMRAP – Reps)

E4MOM for 16minutes

– 400m Run or 500m Row

– Max Ring Muscle-ups*
Score is Reps of “pulling movement”

– Ring Muscle -ups

– Bar MU

– C2Bar

– Pull-up

– Jumping Pull-up

– Ring row