CrossFit Surmount – CrossFit

Ring Dips (6 x 3-6)

Try a 2 second pause at top and bottom of dip

Metcon (Time)

4 rounds

3 wall climbs

10 thrusters (115/75)

400m run
RX+ 50′ Handstand walk in stead of 3 wall walks

Accessory Work

Isometric

4 x 30-60 seconds hollow body hold

Conditioning

100 Air Balls (wall balls w/out the target)