CrossFit Surmount – CrossFit

Bar Muscle-ups

If you’ve begun to master bar muscle-ups you may practice ring muscle-ups

Press (5-10-15-10-max reps @ 65% of 1RM)

Every 1:20

Metcon (AMRAP – Rounds)

10 Rounds NOT for Time

– 5 handstand pushups

– 5 ring rows

– 5/leg pistols
– Focus on proper form and execution

– Challenge yourself, e.g., complete strict handstand pushups, negative ring rows, and/or weighted pistols