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