0900- Free-For-All CrossFit Class
1000 – Monster Mash/Open Gym
3 Rounds for time of:
100 Ft, Front Rack Lunge 135/95
10 Clean & Jerks 135/95
5 Ring Muscle-ups
For time:
25 Deadlifts 225/155
25 Calories, Assault Bike
21-15-9 reps for time of:
L-sit Pull-up, strict
L-sit Ring Dips, strict
*Rest 5 minutes between workouts