CrossFit Surmount – CrossFit
Gymnastics
Muscle-ups/ring-rows/pull-ups:
3 reps every 30 seconds for 8 sets
Metcon (Time)
6 rounds, rest 1 minute between rounds
10 Hang Power Snatch @ 115/75
10 Burpees
Time cap: 20 minutes
Accessory Work
3 sets
50′ Plank plates drag
https://www.youtube.com/watch?v=wYsQJBMItAQ
rest 30 seconds
30 seconds/side side bend hold on
GHD
https://www.youtube.com/watch?v=PCQAHg1VUyE
rest 30 seconds