CrossFit Surmount – CrossFit
Gymnastics
Ring Dip Work:
– 6 sets of 5-10 reps, rest as needed
or
Muscle Up Work:
– 6 sets of 2 swings on rings then 5 muscle ups
Metcon (Time)
3 Rounds for Time:
100 Double Unders
20 Chest 2 Bar Pull-ups
100′ OH Plate Lunges (45/25)
Accessory Work
4 rounds:
20 band flies, standing
20 Band pull aparts
20 band bicep curls
20 standing band tricep extensions