CrossFit Surmount – CrossFit

Overhead Squat (3 x 5, across)

Metcon (Time)

12-9-6

Deadlift 315/225

Ring Muscle-up

Thruster w/ 1 DB (heavy, approx. 35% bodyweight; number is total, so split reps per arm, and yes round 9 will mean 5 one arm and 4 the other)
14 minute time cap

Accessory Work

4 sets:

12 bent over row

12 bent over Y’s, light