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