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