CrossFit Surmount – CrossFit
Gymnastics
Choose one of the options below: A, B, or C
A: Metcon (5 Rounds for time)
Every 2 Minutes on the Minute:
10 pull ups
6 C2B
4 BMU
B: Metcon (5 Rounds for time)
Every 2 minutes on the minute:
6-10 pull ups
4-6 C2B
1-2 BMU OR hips to bar
C: Metcon (5 Rounds for time)
Every 2 minutes on the minute:
4-10 pull ups strict
4-8 pull ups kipping/jumping
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155
30 Double unders b/w each set
Accessory Work
4 sets
6 Double KB front rack deficit lunges/leg https://youtu.be/XqFBaEEq248
15 reverse hypers