CrossFit Surmount – CrossFit
Bar Muscle-ups (Work on progressions and attempt max reps)
Metcon (8 Rounds for time)
Cash in
-14 muscle ups, 7 rope climbs, or 21 ring dips
Rest 1 minute (record time)
Then
7 RFT
-7 power snatches
-7 power jerks
-7/leg box step ups with bar in front rack position
-7 Pendlay rows (record time)
Rest 1 minute between rounds