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