CrossFit Surmount – CrossFit

Snatch (1 rep max)

3: Metcon (Time)

3 rounds

100 Double unders

15 Deadlift @225/155lbs

9 Ring Muscle-ups

2: Metcon (Time)

3 rounds

100 Double unders

15 Deadlift @185/125 lbs

4 Ring Muscle-ups or Box transition muscle up

1: Metcon (Time)

3 rounds

100 Single-unders

15 Deadlift @light

15 Pull-up variations + 15 Hand release Push-ups
Pull up variations:

CTB

Pull-ups

Jumping pull-ups

Assisted pull-ups

Jumping pull-ups

Ring rows