CrossFit Surmount – CrossFit

3: Metcon (AMRAP – Reps)

E2MOMx5

2-4 Weighted Bar Muscle-ups

Score: Total reps
Rx = bar mu no weight

2: Metcon (AMRAP – Reps)

E2MOMx5

2-4 Banded BMU

Score: Total reps
Rx = Jumping BMU

1: Metcon (AMRAP – Reps)

E2MOMx5

2-4 Weighted strict pull ups

Score: Total reps
Rx = Strict/banded pu

3: Metcon (Time)

2 rounds

15-12-9-6

DB Thrusters 2×50/35lbs

4-3-2-1

Rope climb

Rest 2mins between rounds

TC: 18mins

2: Metcon (Time)

2 rounds

15-12-9-6

DB Thrusters 2×35/25lbs

1-1-1-1

Rope climb

Rest 2mins between rounds

TC: 18mins

1: Metcon (Time)

2 rounds

15-12-9-6

DB Thrusters 2@light

4-3-2-1

Floor rope climbs or strict chin-ups

Rest 2mins between rounds

TC: 18mins

Accessory Work

Standing Banded T

3 x 20 reps

Hold 5 seconds at peak contraction every

5 rep