CrossFit Surmount – CrossFit

Gymnastics

Ring Dips

5 sets: 6+6

First 6 are strict descent, a hold at the bottom, then a kip up. Next 6 are regular kipping dips

then…

5 sets:

10 ring rows, 10 ring push-ups

A: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Row 15/12 Cals

15 HSPU

12 Power Snatch (115/75)

B: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Row 15/12 Cals

15 Strict DB press

12 Power Snatch (75/45)

Accessory Work

1) Accumulate 3 minutes in L sit

2) GHD Sit-ups, 10 EMOM x 10