CrossFit Surmount – CrossFit
Push Press (4 x 6 @ 65%)
6-12 clapping push-up b/w sets
Metcon (AMRAP – Rounds and Reps)
Amrap 16 minutes
Run 400m
20 DB hang clean and jerk @ 50/35lbs (10 each arm)
5 wall climbs
100m = 1 rep
Accessory Work
3 x 15
Hip extension with BB
https://www.youtube.com/watch?v=aahQmdBfWIE