CrossFit Surmount – CrossFit
Bar Muscle-ups
Practice bar muscles, chest to bar pull-ups, pull-ups, or ring rows.
Metcon (AMRAP – Reps)
“30/30”
Work for 30 seconds; rest for 30 seconds
Rotate through following 5 activities 2 times (9:30 total)
1. Wall ball shots (20/14 & 10/9)
2. Presses (45/33)
3. Back squats (45/33)
4. Medicine ball cleans (20/14)
5. Weighted Abmat sit-ups (20/14)
Metcon (AMRAP – Reps)
“Thirty”
Every 30 seconds for 10 minutes
1-2-3-4-5 X 4 STRICT pushups
At the 3, 2, 1… Go! complete 1 pushup. Complete 2, 3, 4, & 5 pushups at minutes :30, 1:30, 2:00, & 2:30, respectively. Repeat 3 more times for a total of 60 pushups.
Enter total number of STRICT pushups completed.