CrossFit Surmount – CrossFit

Metcon (Time)

For Time:

50 abmat situps

20 cleans @ 155/105

50 abmat situps

45 KBS @ 53/35

50 abmat situps

70 KB Stiff leg deadlifts
RX+ 185/135 cleans and 70 hip extensions on GHD instead of KB DL

Accessory Work

GHD

5 x 20, rest as needed b/w sets

3 sets:

10 angels on a swiss ball, med ball, or floor

10 glute bridges feet on swiss, med, or floor