CrossFit Surmount – CrossFit

We’re testing pulling gymnastic movements today. Pick one of the choices below and give it all you got!

Muscle-ups (Max unbroken)

Bar Muscle-ups (Max unbroken)

Chest-To-Bar Pull-ups (Max unbroken)

Pull-ups (Max unbroken)

Strict Pull-ups (Max unbroken)

1: Metcon (Time)

Amrap 6

3/3,6/6,9/9…

Thrusters @ Light

Sit-ups

– Rest 3 minutes

For time

35 Thrusters @ empty barbell (Or lighter DBs)

40 Plank Knees to elbow (Alternating legs)
For every round you get in the AMRAP, mulitply that number by 10 seconds and deduct from your time for your score. Example: if you get to round 12, multiply that by 10 for 120 seconds off your time

2: Metcon (Time)

Amrap 6

3/3,6/6,9/9…

Thrusters @ 75/55

Swinging Leg Raises

Rest 3 minutes

For time

50 Thrusters @ empty barbell

40 Swinging Leg Raises
For every round you get in the AMRAP, mulitply that number by 10 seconds and deduct from your time for your score. Example: if you get to round 12, multiply that by 10 for 120 seconds off your time

3: Metcon (Time)

Amrap 6

3/3,6/6,9/9…

Thrusters @ 95/65

TTB

Rest 3 minutes

For time

50 Thrusters @ empty barbell

40 TTB
For every round you get in the AMRAP, mulitply that number by 10 seconds and deduct from your time for your score. Example: if you get to round 12, multiply that by 10 for 120 seconds off your time

Accessory Work

EMOM 10

12 Russian KBS @70/53