CrossFit Surmount – CrossFit
A: Metcon (AMRAP – Reps)
EMOM x 6
Max rep strict pull-ups in :20
B: Metcon (AMRAP – Reps)
EMOM x 6
Max rep banded pull-ups in :20
C: Metcon (AMRAP – Reps)
EMOM x 6
Max rep ring rows in :20
1: Metcon (Time)
15-12-9-6-3
Burpees
Hang Power Clean @ 75/55
2: Metcon (Time)
21-15-9-6-3
Burpees
Hang power Clean @ 95/65
3: Metcon (Time)
21-15-9-6-3
Burpees
Hang power Clean @135/95
Accessory Work
Seated strict TTB
3 x max rep
Rest 60-90 seconds
https://www.youtube.com/watch?v=SnTp3glG4iM