CrossFit Surmount – CrossFit

Barbell starts tonight @ 6:30pm for those who registered!

3: Metcon (AMRAP – Reps)

2-4 Bar Muscle Ups EMOM X 6

2: Metcon (AMRAP – Reps)

2-4 Assisted Bar Muscle Ups EMOM X 6

1: Metcon (AMRAP – Reps)

2-4 Pull Up Variation

CTB

Jumping

Banded

w/2-3 sec eccentric

EMOM X 6

Metcon

3: Metcon (Time)

10 rounds

10 KB swings @70/53lb

10/8 Cal Row

Score: time

Time cap: 16mins

2: Metcon (Time)

10 rounds

10 KB swings @53/35lb

10/8 Cal Row

Score: time

Time cap: 16mins

1: Metcon (Time)

10 rounds

6-10 Russian KB swings

@53/35lb

6-10 Cal Row

Score: time

Time cap: 16mins

Accessory Work

Shoulder Stability

(link below)

OR

Murph prep

With a weighted vest

Run

2 x 1,600m

Rest 4mins between

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