CrossFit Surmount – CrossFit
Gymnastics
A: Metcon (AMRAP – Reps)
Strict pull-up
5 x 7 reps
Rest 2 mins between sets
TC: 15 min
Score: total reps
Level 2
5x 5-7 Assisted Strict Pull Up
Level 1
5 x 1-1-1 negatives
10 sec rest between reps
Metcon
B: Metcon (Time)
Accumulate for time
150 Wall balls 20/14 lbs
*Every Break complete 10 TTB
TC: 16 min
Level 2
150 wall ball @ 14/10lbs
10 Toes to Eye Level
Level 1
5 rounds
20 wall balls
10 Hanging knee raises
Extra Accessory
Metcon (Weight)
Bulgarian Split Squat
Every 90 seconds for 12 minutes
1- 12 reps left leg
2- 12 reps right leg
With a barbell back rack