CrossFit Surmount – CrossFit

Gymnastics

A: Metcon (Time)

For time

30 Ring Muscle-ups
TC: 8 min

Level 2

30 Sling Shot Muscle up to assisted ring dip*

*1 rep is slingshot into ring dip

Level 1

20 Ring Rows

20 Push Ups

30 Muscle-Ups (Time)

30 muscle-ups for time
TC: 8 min

Level 2

30 Sling Shot Muscle up to assisted ring dip*

*1 rep is slingshot into ring dip

Level 1

20 Ring Rows

20 Push Ups

Metcon

B: Metcon (Time)

5 rounds for time

8 Deficit Kipping HSPU 6/4″

12 Deadlifts 225/155 lbs

TC: 15 min
Level 2

8 Kipping HSPU

12 Deadlifts @ 185/125

Level 1

16 DB Push Press @2xModerate

12 DL @ moderate

Extra Accessory

Metcon (No Measure)

3 sets

12 Pendlay Rows

12 DB pullovers

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