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