CrossFit Surmount – CrossFit

Gymnastics

5 sets

5 TTB

5 hip to bar (bend knees)

5 BMU

or

5 sets

5 TTB

5 lying straight arm lat pull down (hollow or lying with feet down)

5 jumping kipping pul ups

Metcon (Time)

3 rounds for time:

Run 400m

15 deadlifts 185/135

21 pull ups

Accessory Work

3 sets

45-60 seconds Hollow hold on GHD

rest 20 seconds

100′ Bear hug D-ball carry

rest 60 seconds