CrossFit Surmount – CrossFit

Gymnastics

EMOM x 5

3: Metcon (AMRAP – Reps)

1-5 Ring Muscle-Ups

2: Metcon (AMRAP – Reps)

1-5 Box supported mu or CTB or

Assisted

1-5 Ring dips or assisted dips

1: Metcon (AMRAP – Reps)

1-5 Ring row @3sec down

1-5 Bench dip @3sec down

Metcon

For Time

20 min Time Cap

3: Metcon (Time)

50 OH Sit-ups @45/25lbs

25 HSPU

50 Box Jumps @24/20″

25 HSPU

50 OH Sit-ups @45/25lbs

2: Metcon (Time)

50 OH Sit-ups @25/10lbs

25 Feet elevated piked HSPU

50 Box Jumps @24/20″

25 Feet elevated piked HSPU

50 OH Sit-ups @25/10lbs

1: Metcon (Time)

50 Sit-ups

25 DB push press

50 Box Jumps @low

25 DB push press

50 Sit-ups