CrossFit Surmount – CrossFit
Bar Muscle-ups
Back Squat (3-6-9-12-max reps @ 75% of 1RM)
Every 1:30
Metcon (4 Rounds for reps)
3, 4-minute rounds of:
15 wall ball shots, (20/14 & 10/9)
30 medicine ball cleans
Row for max calories
Rest 3 minutes between rounds
Stagger the start as needed.