CrossFit Surmount – CrossFit

Gymnastics

10 rounds

1 Rope climb @15′

10 pistols

Rest 30sec

Score: For quality, no score

TC: 15mins

Scaling options:

10 rounds

1 Rope climb @10′ or 3-5 Strict Chin ups

10 Box supported pistols10 rounds

OR

10 rounds

2 Floor supported rope climbs

10 Air squats*

*Close stance

3: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
25′ DB Front rack walking Lunges

2×50/35lbs

8 DB facing Burpees

25′ DB Front Rack Walking Lunges

2×50/35lbs

4 Bar Muscle-ups

2: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
25′ Front rack walking Lunges

@2×35/25

8 DB facing Burpees

25′ Front Rack Walking Lunges

@2×35/25

4 CTB

1: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
25′ Front rack walking Lunges

@2xlight

6-8 DB facing Burpees

25′ Front Rack Walking Lunges

@2xlight

4 Jumping CTB @2 sec down

Accessory Work

D-ball hug @heavy

5 x 30 seconds hold

Rest 60 Seconds between sets