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