CrossFit Surmount – CrossFit

Weightlifting

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Perform AMRAP unbroken, of bodyweight Bench Press. Then directly into AMRAP unbroken, strict pull-ups

Rest 3-5mins between sets

Score the total cumulative number of reps of Bench Press & Pull-Ups across all 5 rounds.

Metcon

1000m Row (Time)

Max Effort 1000m Row

Accessory Work

EMOM 9

8 Double DB Pullover

30-45 sec Hollow body hold

15 Banded Skull Crushers*

*Hold every rep for 2 seconds at peak contraction

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