CrossFit Surmount – CrossFit

Push Press (4 x 6 @ 65%)

6-12 clapping push-up b/w sets

Metcon (AMRAP – Rounds and Reps)

Amrap 16 minutes

Run 400m

20 DB hang clean and jerk @ 50/35lbs (10 each arm)

5 wall climbs
100m = 1 rep

Accessory Work

3 x 15

Hip extension with BB

https://www.youtube.com/watch?v=aahQmdBfWIE