CrossFit Surmount – CrossFit

Gymnastics

3: Bar Muscle Ups (EMOM 6)

5-7 Bar muscle ups

2: Bar Muscle Ups (EMOM 6)

5-7 Banded Bar muscle ups OR CTB

1 : Bar Muscle Ups (EMOM 6)

8-12 Ring rows or Assisted pull-ups

Metcon

3: Metcon (Time)

For time

150 Double unders

50 DB Step-ups 1×50/35lbs + 24/20″

50 Straight leg sit-ups

50 Alternating DB Snatch 1×50/35lbs

50 Straight leg sit-ups

150 Double unders

Score: Time

TC: 22min

2: Metcon (Time)

For time

75 Double unders

50 DB Step-ups @1 x 35/25

50 Straight leg sit-ups

50 Alternating DB Snatch @35/25

50 Straight leg sit-ups

75 Double unders

Score: Time

TC: 22min

1: Metcon (Time)

For time

150 single unders*

30-50 Box Step-ups

30-50 Straight leg sit-ups

30-50 Alternating DB Snatch @light

30-50 Straight leg sit-ups

150 single unders*

*Attempt a double under every 10-20 reps

Score: Time

TC: 22min

Accessory Work

Bird dog + row

3 x 10/side

Rest 30-45 seconds between sets

https://youtu.be/zHu29oaPdto