CrossFit Surmount – CrossFit
Dumbbell Bench Press (4 x 10, alternating arms)
In between sets:
3 Inchworm Walks on box
3-6 pike HSPU on box.
1: Metcon (Time)
7 Ring Rows + 7 push ups
15 Power clean @ light (sets of 5)
400m Run
2: Metcon (Time)
7 Pull ups +!7 ring dips
15 Power clean @95/65
400m Run
RX+ 7C2B pull ups + 7 Ring dips
3: Metcon (Time)
3 rounds for time
5 Muscle ups
15 Power clean @135/95
400m Run