CrossFit Surmount – CrossFit

Gymnastics

5 sets

10 seconds Iso lat pulldown variation

3 Explosive lats to fly

2 Bar Muscle-ups

rest 60 seconds

OR

10 seconds Iso lat pulldown variation

3 Explosive lats to fly

2 Jumping Bar Muscle ups

OR

10 Second Hollow body lat pulldown hold

3 Strict pull ups, banded OR Body Rows

1: Metcon (5 Rounds for time)

E3MOM x 5

50 Single unders

15 Cal Bike/Row/Run 200M

10 Hang power Snatch @ 65/45 lbs

2: Metcon (5 Rounds for time)

E3MOM x 5

50 Single unders

15 Cal Bike/Row/Run 200M

10 Hang power Snatch @ 95/65 lbs

3: Metcon (5 Rounds for time)

E3MOM x 5

50 Double unders

15 Cal Bike/Row/Run 200M

10 Hang power Snatch @ 135/95 lbs

Accessory Work

EMOM 6

Half kneeling rotational slam ball

4/side