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