CrossFit Surmount – CrossFit

Gymnastics

EMOM 12

Min 1: Max Slam Ball

Min 2: Max HS walk

– HS Hold

– Wall Climbs

– Bear Crawl

– HS shoulder taps

– Box Shoulder taps

Min 3: rest

1: Metcon (Time)

Amrap 7 minutes

7 Power Clean @ 65/45

10 Bar Facing Burpees (step over)

– At the 10:00 mark, perform For Time

9-7-5

Power Clean @ 65/45needed)

Ring Rows or Body Rows
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2: Metcon (Time)

Amrap 7 minutes

7 Power Clean @ 115/75

14 Burpees facing bar

– At the 10:00 mark, perform For Time

9-7-5

Power Clean @ 135/95

Jumping Bar muscle-ups Or kipping pull ups OR Box jumping C2B
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3: Metcon (Time)

With a Running clock,

Amrap 7 minutes

7 Power Clean @155/105

14 Burpees facing bar

At the 10:00 mark, perform For Time

9-7-5

Power Clean @ 185/135

Bar muscle-ups
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Accessory Work

3 sets

10/10 Side plank + band Row

https://www.youtube.com/watch?v=mF5wPlHGyew

10/10 Bird dog hold + horizontal row

https://www.youtube.com/watch?v=zHu29oaPdto

No rest