CrossFit Surmount – CrossFit
Gymnastics
Tempo kipping HSPU
6 x 3
3 seconds down, hold bottom position with knees down ready to kip for 2 seconds, then kip and hold at top for 3 seconds
Metcon (Time)
5 Rounds for Time:
25 Kettlebell Swings (53/35)
12 Clean and Jerks (135/95
Accessory Work
5 Sets:
10 Evil wheels
10 Banded hip/glute raises