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