CrossFit Surmount – CrossFit
Clean and Jerk
EMOM 5
3 clean + 2 jerk @ 60-65%
Metcon (Time)
21-15-9
Deadlifts 225/155
Ring dips
RX+
21-15-9
Deadlift 275/185
12-9-6
Ring muscle-ups
Metcon (Time)
21-15-9
Deadlifts 225/155
Ring dips
RX+
21-15-9
Deadlift 275/185
12-9-6
Ring muscle-ups
Accessory Work
5 sets
20 GHD sit ups
30 second hollow body hold on GHD
rest as needed