CrossFit Surmount – CrossFit

Gymnastics

EMOM x 6

3-5 weighted ring dips

Scaling Options:

A) EMOM x 6

3-5 Push-ups/Hand elevated push-ups

or

B) 3-5 DB bench press

or

C) EMOM x 6

3-5 ring dips or Floor/Box supported ring dips

3: Metcon (AMRAP – Rounds and Reps)

Amrap 15

10 TTB

10 Hang Power Snatch

@115/75lbs

Row/Run/Ski 200m

2: Metcon (AMRAP – Rounds and Reps)

Amrap 15

10 swinging leg raises, toes to

wherever

10 Hang power snatch @ 75-

55lbs

Row/Run/Ski 200m

1: Metcon (AMRAP – Rounds and Reps)

10 Knee tucks hanging or lying

10 hang power snatch @ empty

bar

Row/Run/Ski 200