CrossFit Surmount – CrossFit

Gymnastics

Strict ring muscle ups

Every 2 mins for 12mins

2-4 reps

RX+ Weighted

Scaling Options:

Beginner:

Every 2 mins for 12mins

2-4 Strict assisted pull-ups / ring rows

+

2-4 Floor supported ring dips / Bench dips

or

4-8 Russian push-ups

Intermediate:

Every 2 mins for 12mins

1-2 Ring muscle up negatives

or

4-8 Russian dips

3: Metcon (AMRAP – Rounds and Reps)

14 min

6 OH Squats 95/65lbs

6 Russian KBS 53/35

10 OH Squats

10 Russian KBS



Ascending reps +4

2: Metcon (AMRAP – Rounds and Reps)

14 min

6 OH Squats 65/45 lbs

6 Russian KBS 44/26

10 OH Squats

10 Russian KBS



Ascending reps +4

1: Metcon (AMRAP – Rounds and Reps)

14 min

6 OH Squats @ light

6 Russian KBS @ light

10 OH Squats

10 Russian KBS



Ascending reps +4