CrossFit Surmount – CrossFit

3: Metcon (Weight)

E2MOMX6

12 Slam Balls

2 Weighted Ring muscle ups

Score: Weight on RMu

2: Metcon (No Measure)

E2MOMX6

12 Slam Balls

2 Asst. Ring muscle ups

1: Metcon (No Measure)

E2MOMX6

12 Slam Balls

4 pull-ups with or without assistance

3: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP X3

50/40 Cal Row/bike/ski

50 Ring dips

50 TTB

1min rest between AMRAPs

Score: Rounds + reps, continue where you

left off

2: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP X3

50/40 Cal Row/bike/ski

50 Asst Ring dips

30 TTB or 50 TT eye level

1min rest between AMRAPs

Score: Rounds + reps, continue where you

left off

1: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP X3

30/25 Cal Row/bike/ski

50 box/bench dips

50 v-ups/toes to rig/sit-ups

1min rest between AMRAPs

Score: Rounds + reps, continue where you

left off

Accessory

Banded Pike up hold

Accumulate 180 seconds