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.