CrossFit Surmount – CrossFit

Gymnastics

3: Pull ups

3 unbroken sets

2-4 Strict Pull-ups

5-10 Kipping Pull-ups

3-5 Tempo Pull-ups

Rest 3 minutes

Score: Total reps

TC: 10mins

2: Pull ups

3 unbroken sets

2-4 Strict Banded Pull-ups

5-10 Kipping Banded Pull-ups

3-5 Tempo Banded Pull-ups

Rest 3 minutes

Score: Total reps

TC: 10mins

1: Pull ups

3 unbroken sets

2-4 Jumping Pull-ups @2-3 sec down

5-10 Jumping Pull-ups @Fast but controlled

Rest 3 minutes

Metcon

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

2-4-6-8-10…

Burpee Box Jump @30/24″

OH Squats @95/65

Score: Rounds + reps

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

2-4-6-8-10…

Burpee Box Jump @24/20″

OH Squats @65/45

Score: Rounds + reps

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

2-4-6-8-10…

Burpee Box Jump @moderate

OH Squats @very light

Accessory Work

Bench Supported Row

3 x 12 @As heavy as possible

No rest between arms, rest 60 sec between sets

Hold every rep for 2 sec at top

https://www.youtube.com/watch?v=giX1X_4NQBM