CrossFit Surmount – CrossFit

Metcon (AMRAP – Rounds and Reps)

Team Version

You go, I go: round for


Amrap 10

10 Russian KB swings


3 Ring Muscle-ups

Rest 1 minute

Amrap 10

5 KB swings 53/35

3 Bar muscle ups

Rest 1 minute

Amrap 10

5/5 Front Rack Single KB Lunges 53/35

10 Strict pull-ups
Scale the Muscle-ups and pull-ups to 3 pulling movements that progressively get slightly less challenging. Example: Pull-up, strict pull-up, elevated ring rows. Or Chest to Bar, Pull-up, Strict Pull-up