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