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.