CrossFit Surmount – CrossFit

3: Metcon (Time)

4 rounds:

22 Pull-ups: divide as needed

9 Synchro Power cleans @185/135 lbs

12 Bar muscle ups: divide as needed

6 Synchro Thrusters @185/135 lbs

6 Rope climbs: You go, i go

2: Metcon (Time)

4 rounds:

16 Pull-ups: divide as needed

9 Synchro Power cleans @155/105 lbs

6 Bar muscle ups or 12 C2B pull-ups: divide as needed

6 Synchro Thrusters @155/105 lbs

4 Rope climbs: You go, i go

1: Metcon (Time)

4 rounds:

16 jumping pull-ups: divide as needed

9 Synchro Power cleans @mod-heavy

12 Assisted pull-ups or Ring rows or Jumping CTB: divided as needed

6 Synchro Thrusters @power clean weight

4 Rope climbs from floor or 4 chin ups + 4 knee raises: You go, i go

Accessory Work

4 sets

20/20 Banded side lying Clam shell

20 Unweighted Glute bridge

3/side turkish get up