CrossFit Surmount – CrossFit
Metcon (AMRAP – Rounds and Reps)
Team Version
You go, I go: round for
round
Amrap 10
10 Russian KB swings
53/35
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