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