CrossFit Surmount – CrossFit

Metcon (No Measure)

Muscle Up Progression

16 Minute EMOM (alt.)

1.) 15 Hollow Swings (bar/high rings)

2.) 5-10 False Grip Ring Rows

3.) 5 Turnovers

4.) 5-10 Rings Dips

Metcon (3 Rounds for reps)

AMRAP 4:

21 Power Snatch (75/53)

21 Wall balls (20/14 to 10/9)

*rest 2 minutes

AMRAP 4:

15 Power Snatch

15 Wall balls

*rest 2 minutes

AMRAP 4:

9 Power Snatch

9 Wall balls

Metcon (No Measure)

Accessory work on your own after class:

EMOM x 10

Even minutes: “x” GHD or abmat sit-ups

Odd minutes: “x” GHD hip extensions or abmat back extensions

“X” will be your own number. 10 each is a good base to start on, and can build on each week