CrossFit Surmount – CrossFit

Gymnastics

EMOM 10

5 Strict Chin-ups/Ring Rows

+

5 Strict Ring Dips/Assisted Dips/Hollow lat pull downs

Each round as fast as possible

3: Metcon (AMRAP – Rounds and Reps)

4 x 3 minutes amrap

2 Ring Muscle-ups

4 Box Jumps @30/24”

6/6 Shoulder to OH @ 70/50 lbs DB (1)

2min rest between amraps

Continue where you left off

2: Metcon (AMRAP – Rounds and Reps)

4 x 3 minute amrap

2 Ring Muscle-ups, assisted or Strict chin ups

4 Box Jumps @ higher than usual

6/6 Shoulder to OH @ 50/35 lbs DB (1)

2 min rest b/w amraps

Continue where you left off

1: Metcon (AMRAP – Rounds and Reps)

4 x 3 minute amrap

2 Strict Assisted Chin ups

4 Box Jumps

6/6 Shoulder to OH @ heavy

2 min rest b/w amraps

Continute where you left off

Accessory Work

3 sets

15 Floor facing “W”