CrossFit Surmount – CrossFit
Gymnastics
EMOM x 8
2-6 ring muscle-ups/bar muscle-ups/C2B/Pull-ups/Dips/Box dips
Gymnastics
Body weight option:
EMOM x 8: 4-8 tempo dips
Tempo: control down over 4 seconds, hold for 2, then press up.
Use chairs, benches, or any stable surface for dip.
1: Metcon (AMRAP – Rounds and Reps)
Amrap 12
2-4-6-8-10-12…
Burpee box step overs 20/16″
Thrusters @ light
2: Metcon (AMRAP – Rounds and Reps)
Amrap 12
2-4-6-8-10-12…
Burpee box jump overs 24/20″
Thrusters @ 75/55 lbs
3: Metcon (AMRAP – Rounds and Reps)
Amrap 12
2-4-6-8-10-12…
Burpee box jump overs 24/20″
Thrusters @ 95/65lbs
BW: Metcon (AMRAP – Rounds and Reps)
Amrap 12
2-4-6-8-10-12…
Burpees
Air squats
Accessory Work
3 sets
10 Body Saw
https://www.youtube.com/watch?v=wCTrJLxGV9c
30 Band lat pull down @light band
https://www.youtube.com/watch?v=nA5AXw_P0c8
Rest as needed between sets