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