CrossFit Surmount – CrossFit

Gymnastics

3 sets

3 Weighted pistols (Right)

10 Bodyweight Pistols (Right)

No rest

3 Weighted pistols (Left)

10 Bodyweight Pistols (Left)

Rest 60-90 seconds

Beginner:

3 sets

1-3 weighted step-ups (Right) then 6-8 step-ups (Right)

1-3 weighted step-ups (Left) then 6-8 step-ups (Left)

Rest 60-90 seconds

Intermediate:

3 sets

10-12 assisted pistols right leg (band, box, holding rig)

10-12 assisted pistols left leg

Rest 60-90 second

Veteran’s Day Remembrance Workout (Time)

AMRAP in 18 minutes

11 Hang Power Snatches (75/55)

11 Burpees

11 Thrusters (75/55)

At 11:00:

1 minute Rest in Silence and Remembrance

Accessory Work

3 rounds

10 body saw

10 knee tucks, feet on rower