CrossFit Surmount – CrossFit
Gymnastics
5 x 5 Ring HSPU
Place feet on a box; you can sub ring push-ups for ring HSPU if needed, or sub regular push-ups, but challenge yourself on these
Metcon (Time)
5 rounds for time:
400M run
20 DB Snatches (10 each) 50/35#
Accessory Work
Tabata L-sit on rights or paralettes
Conditioning
5 x 1 minute row/bike/ski at high intensity; recover 2 minutes between intervals by doing burpees at a consistent pace