CrossFit Surmount – CrossFit

Gymnastics

3: Ring Muscle Ups (EMOM 6)

3 Ring Muscle-ups

Max cal row/bike

Score: Total cals

2: Ring Muscle Ups (EMOM 6)

4 Russian Dips or Box supported Ring MU

Max cal row/bike

1: Ring Muscle Ups (EMOM 6)

5 Russian Dips

Max cal row/bike

Metcon

3: Metcon (Time)

3 rounds

15 Bar facing Burpees

400m Run

15 OH Squats @115/75 lbs

Score: Time

TC: 15mins

2: Metcon (Time)

15 Bar facing Burpees

400m Run

15 OH Squats @95/65 lbs

1: Metcon (Time)

12 Bar facing Burpees

200m Run

15 OH Squats @moderate

Accessory Work

3 rounds

5-10 Ring Dips

10 Lu raises

Rest 60 seconds

https://www.youtube.com/watch?v=mt3DP1n8gXE