CrossFit Surmount – CrossFit

Handstand Push-ups (Max unbroken)

Work on progressions

Muscle-ups (Max unbroken)

Work on progressions

Bar Muscle-ups (Max unbroken)

Work on progressions

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Burpees

10 Wall Ball Shots (20/14 to 10/9)

200 M run

Metcon (AMRAP – Reps)

Tabata Side Plank Hold

8 rounds: 30 second on, 10 seconds rest
Rotate sides each interval. Each second = 1 rep