CrossFit Surmount – CrossFit

Metcon (10 Rounds for time)

EMOM 10

Odd: 4 Strict Pull ups

Even: 6 Strict HSPU
Scaling Options:

Odd: 3-5 Ring Rows or Band Lat pull Downs

Even: 6-10 Strict DB press

or

Odd: 3-5 Band Assisted Strict Pull ups

Even: 6-10 Box HSPU

1: Metcon (AMRAP – Rounds and Reps)

Amrap 14

50 Wallball @ 12/8

40 Sit-ups

30 Hang Power Clean @65/45, lbs

2: Metcon (AMRAP – Rounds and Reps)

Amrap 14

50 Wallball @ 20/16

40 Leg raises

30 Hang Power Clean @135/95, lbs

3: Metcon (AMRAP – Rounds and Reps)

Amrap 14

50 Wallball @ 30/20

40 TTB

30 Hang Power Clean @185/125, lbs

Accessory Work

Hollow body rocks

3 x 60 seconds

Rest 60 seconds between sets