CrossFit Surmount – CrossFit

3: Kipping HSPU

EMOMX8

5-10 Strict hspu + Max kipping hspu

Score: Total kipping hspu

2: Kipping HSPU

EMOMX8

5-10 piked box HSPU + Max kipping hspu

Score: Total kipping hspu

1: Push-ups

EMOMX8

5-7 Strict DB press + Max push-ups

Score: total push-ups

3: Metcon (Time)

6 rounds for time

10 TTB

12/10 Cal Row/Bike/Ski

15 Wall Ball @20/14 lbs

Rest 60 seconds

20 min TC

2: Metcon (Time)

6 rounds for time

5 TTB or 10 TT eye level

12/10 Cal Row/Bike/Ski

10-15 Wall Ball @20/14 lbs

Rest 60 seconds

20 min TC

1: Metcon (Time)

6 rounds for time

10 v-ups

12/10 Cal Row/Bike/Ski

15 Wall Ball @light

Rest 60 seconds

20 min TC

Accessory Work

Pallof Press

3 x 8/side (hold ea rep for 1 sec w/arm fully extended)

Rest 20-30 seconds between sets