CrossFit Surmount – CrossFit

3: Metcon (No Measure)

EMOMX8

Min 1: 3-5 Ring mu

Min 2: 3-5 Russian Dips

Score: For quality

2: Metcon (No Measure)

EMOMX8

1: 3-5 Box Transition Ring mu

Min 2: 3-5 Russian Dips- feet supported

Score: For quality

1: Metcon (No Measure)

EMOMX8

Min 1: 3-5 False grip ring rows

Min 2: 3-5 Russian Push-ups or Hand elevated push-ups

Score: For quality

3: Metcon (Time)

5 rounds

10 Strict HSPU

20/16 Cal Bike/Row/Ski

TC: 12mins

2: Metcon (Time)

5 rounds

10 Kipping HSPU / piked hspu

20/16 Cal Bike/Row/Ski

TC: 12mins

1: Metcon (Time)

5 rounds

10 DB press @light-moderate

12/9 Cal Bike/Row/Ski

TC: 12mins

Accessory

Pike pulls with feet on rower

3 x 4-6 reps