CrossFit Surmount – CrossFit
A: Metcon (Time)
5 rounds
60 Double unders
15 Toes to bar
9 Thrusters @135/95
Gymnastics
HSPU
3 sets
5 deficit strict HSPU (the lowest you can for 5)
Max rep strict, no deficit
Rest 3 minutes between efforts
B: Metcon (Time)
5 rounds
60 Double unders
10 Toes to bar
9 thrusters @ 95/65
C: Metcon (Time)
5 rounds
100 single unders
15 Hanging knee raises or Toes to rig
9 thrusters @ 75/45
Accessory Work
4 sets
50′ 1 arm OH KB walk (25′ one arm, 25′ other
arm)
Pallof Press 10/side