CrossFit Surmount – CrossFit

Gymnastics

Every 2 mins for 10 mins (5 rounds)

8 Pull-ups: strict, kip, banded, ring rows

10 Barbell OH lunges @ weight you can do unbroken

3: Metcon (Time)

For time

30 Hang Power Clean @115/75

lbs

30 Burpees box jump over

@30″/24’’

10 Ring Muscle-ups

30 Burpees box jump over

@30″/24’’

40/30 Cal Row

2: Metcon (Time)

30 HPC @95/65lbs

30 BBJO @24″/20″

20 Box Transition Muscle-ups or

20 pull-ups + 20 ring dips

30 BBJO @24″/20″

40/30 Cal Row

1: Metcon (Time)

30 HPC @light

20-30 BBJOr @low

20 Body Rows + 20 Bench dips

20-30 BBJO @low

40/30 Cal Row