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