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