CrossFit Surmount – CrossFit

3: Metcon (No Measure)

5sets*

3 Ring Muscle-ups

3 Strict Ring Dip @tempo 3-2-X-1)

*Add a weight vest if possible

2: Metcon (No Measure)

Banded Sling Shot Muscle Up +2 Strict Ring

Dips

8x (2+2)

https://www.youtube.com/watch?

v=rWz3-1aAUCI

1: Metcon (No Measure)

False grip ring row + DB bench press

5 x (5 + 5 @ 3 sec down)

3/2: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

3-6-9-ect..

Hand release push-ups

Cal Row

RX+

Weighted vest

1: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

3-6-9-ect..

Hand elevated push-ups

Cal Row

RX+

Weighted vest

Accessory

Bent over M+T+Y

3 x 5+5+5

https://www.youtube.com/watch?v=ODe1JM9VNvI&feature=youtu.be