CrossFit Surmount – CrossFit

Pull-ups (Max strict unbroken)

Handstand Push-ups (Max strict)

Metcon (Time)

4 rounds for time:

15 wallball @20/14

10 hang power clean @ 185/135

400m run

Rest 2 minutes between rounds

Accessory Work

3 sets

10 Hip extensions on GHD

10 Glute bridge, hold for 3 seconds