CrossFit Surmount – CrossFit

Gymnastics

A: Metcon (AMRAP – Reps)

3 sets

30 Tall kneeling straight arm lat pull down @ light band

Rest 60 seconds

10 Bar Muscle-ups

Rest 2 minutes
TC: 14 min

Score: Reps completed in BMU

Level 2

30 Tall kneeling straight arm lat pull down @ light band

Rest 60 seconds

5 Jumping lat to fly + 5 Jumping BMU

Level 1

15 Tall kneeling Straight arm lat pulldown

Rest 30 seconds

4-8 Assiste2d Strict pull ups

Metcon

B: Metcon (Weight)

6 sets

4 Hang Power cleans @ 70%

10 Cal Row @ Damper 10/8

8 Banded long jumps

Rest 90 seconds
TC: 20 min

Score: Weight

Level 2

As written

Lower damper as needed

Level 1

4 Hang power cleans @ 6-7/10

10/8 Cal Row @ Normal Damper

8 Banded long jumps

Extra Accessory

Metcon (No Measure)

Bird dog + row

3 x 10/side

Rest 30-45 seconds between sets