CrossFit Surmount – CrossFit

Gymnastics

A: Metcon (Time)

For time

30 Ring Muscle-ups

*Every time you break complete 20/16 Cal row/bike/ski
TC: 12mins

Level 2

30-50 Box transition ring mu

*Every time you break complete 20/16 cal row/bike/ski

Level 1

30 Pull variation

30 Push variation

*Every time you break complete 16/12 cal row/bike/ski

*Pull variations: Pull-up, ring rows, jumping pull-up, etc.

*Push variations: Ring dip, Bench dip, Push-up, etc.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

10 TTB

10 Box Jumps 24/20″
Score: Rounds + Reps

Level 2

10 Toes to Eye Height

6 Box Jumps @24/20″

Level 1

8 Hanging Knees to Chest

10 Plate Jumps @Moderate

Extra Accessory

Metcon (No Measure)

Anti-rotational landmine twist

4 x 16 Alternating @moderate
Goal: Core Stability

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