CrossFit Surmount – CrossFit
Metcon (Time)
21-15-9
Deadlift @ 225/155
Pull-ups
RX+ Chest to Bar
Gymnastics
Ring Muscle-ups: 5 rounds – 1-3 swings, then 2-6 muscle-ups
then….
3 attempts at max handstand walk (scale to handstand walk around box with feet on box)
Accessory Work
4 sets
15 v-ups
10 strict TTB
5 hip flexor pull/leg https://youtu.be/nv5bMJWyAwI