CrossFit Surmount – CrossFit
Gymnastics
5 sets
5 TTB
5 hip to bar (bend knees)
5 BMU
or
5 sets
5 TTB
5 lying straight arm lat pull down (hollow or lying with feet down)
5 jumping kipping pul ups
Metcon (Time)
3 rounds for time:
Run 400m
15 deadlifts 185/135
21 pull ups
Accessory Work
3 sets
45-60 seconds Hollow hold on GHD
rest 20 seconds
100′ Bear hug D-ball carry
rest 60 seconds