CrossFit Surmount – CrossFit

3: Bar Muscle Ups

EMOM X 5

4-6 reps

Score: Total reps

2: Jumping Bar Muscle Ups

EMOM X 5

4-6 Jumping Bar Mu

Score: Total Reps

1: Jumping or Asst. C2B Pull-ups

EMOM X 5

4-6 Jumping or Assisted CTB

Score: Total Reps

3: Metcon (Time)

5 rounds

2 Rope climb

60 Double unders

20 DB Front rack lunges @2×50/35lbs

Score: Time

TC: 18mins

2: Metcon (Time)

5 rounds

1 Rope climb

30 Double unders

20 DB Front rack lunges @2×35/25lbs

Score: Time

TC: 18mins

1: Metcon (Time)

5 rounds

2 Floor Rope climbs

60 Single unders*

20 Lunges

*Attempt a double under every 10-20 reps

Score: Time

TC: 18mins

Accessory Work

Side Lying DB external rotations

2 x 15/side

Rest as needed between sets