CrossFit Surmount – CrossFit

Gymnastics

3: Ring MU (3-5 EMOM x 10)

2: 5 CTB + 5 Ring dips (EMOM x 10)

1: 5 False grip ring rows + 5 Bench dips (EMOM x 10)

Metcon

3: Metcon (AMRAP – Reps)

5 rounds = 25 min

1 min OH Sit-ups @45/25lb-plate

1 min Box step-up overs @1×50/35lbs

+ 24/20″

1 min Burpee to target

1 min Pull-ups

1 min rest

2: Metcon (AMRAP – Reps)

5 rounds = 25 min

1 min OH Sit-ups @25/10lb-plate

1 min Box step-up overs @1×35/25lbs

+ 24/20″

1 min Burpee to target

1 min assisted Pull-ups

1 min rest

1: Metcon (AMRAP – Reps)

5 rounds = 25 min

1 min Sit-ups

1 min Box step-up overs @24/20″

1 min Burpee

1 min Jumping pull-ups w/controlled descent

1 min rest

Accessory Work

3 rounds

20-30 sec Ring Dips Hold at top

20 Banded triceps extension

Rest 60 seconds

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