CrossFit Surmount – CrossFit
30 Muscle-Ups (Time)
30 muscle-ups for time
At home:
EMOM x 10: 5 chair dips
or 50 dips for time
Metcon (AMRAP – Rounds and Reps)
4 minute AMRAP x 2
*2 minute rest between AMRAPs
25′ HS walk
25′ DB x 2 lunges
At home options:
5 wall walks
25′ lunges no weight or 20 alternating leg lunges
H: Metcon (AMRAP – Reps)
5 sets
8 ROUNDS
30 sec ON / 30 sec OFF
– Jump Squats
8 ROUNDS
30 sec ON / 30 sec OFF
– Burpees
8 ROUNDS
30 sec ON / 30 sec OFF
– Air Squats
8 ROUNDS
30 sec ON / 30 sec OFF
– Lunge Complex: https://youtu.be/bAk8E-Lk6mE
Jumping Lunge into Squat Thrust. Change legs after Squat
thrust.
8 ROUNDS
30 sec ON / 30 sec OFF
– Sit-Ups