0900 – Free-For-All CrossFit WOD
1000 – Monster Mash/Open Gym
3 Rounds for time of:
10m Handstand Walk
10 Clean & Jerks 155/105
2 Rounds for time of:
400m Run
10 Ring Muscle-ups
For time:
1000m row
50 GHD Sit-ups
*Rest 5 minutes between workouts