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
Add AMRAP score in comments
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
Add AMRAP score in comments
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
Add AMRAP score in comments
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