CrossFit Surmount – CrossFit

OPT A: Metcon (AMRAP – Rounds)

EMOTM for 30 minutes

2 HSPUs

3 chest to bar pull-ups

4 toes to bar
Document and record TOTAL TIME

You may complete scaled, e.g., Abmat HSPUs, assisted or pull-ups, etc.

For Rx+, begin with 1 bar or ring muscle up.

OPT B: Metcon (AMRAP – Rounds)

EMOTM for 30 minutes

3 incline pushups (20/16)

4 pull-ups

5 knees to elbows
Document and record TOTAL TIME

You may complete scaled.

OPT C: Metcon (AMRAP – Rounds)

EMOTM for 30 minutes

4 pushups

5 ring rows

6 Abmat sit-ups
Document and record TOTAL TIME

You may complete scaled.

A: Metcon (Time)

Record total accumulated time

B: Metcon (Time)

Record total accumulated time

C: Metcon (Time)

Record total accumulated time