CrossFit Surmount – CrossFit

Front Squat (EMOM x 9: 3)

EMOM 9minutes

3 Front squats @70-75%

3: Metcon (Time)

5 rounds for time

4 Ring Muscle-ups

20 Front rack DB Squats @2×50/35lbs

2: Metcon (Time)

5 rounds

4 Transition ring muscle ups

20 Front rack DB squats @2×35/25

1: Metcon (Time)

5 rounds

4 Pull-up variations + 4 dip variations

20 Front rack DB squats @2xlight

Accessory Work

2 x 10 Band Y

2 x 10 Band W

2 x 10 Band M

Hold for 5 seconds every 5 reps for every exercise