CrossFit Surmount – CrossFit

Gymnastics

5 sets

3 Hip to bar

3-5 BMU

Metcon (12 Rounds for time)

EMOM, alternating minutes

12 minutes

Odd- 12 Overhead squats @ 115/75

Even- 12 Pull ups

Accessory Work

4 sets

15 Hollow body lat pull down

15 Hollow body Y pulls

15 Standing tricep extension