CrossFit Surmount – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 minutes

10 Hang Power clean @135/95

12 front squat @135/95

15 Box jumps @24/20

Gymnastics

Strict ring dip, hold bottom 2 seconds

6 x 5-8

Accessory Work

Hollow body hold (on GHD if able)

5 x 30-60 seconds

Rest 2 minutes or so