10 Min AMRAP Assault bike 15/10 Cals 2 Rope Climb 5 Man Makers (45/30) rest 3 mins 5 Min AMRAP 10 Pull ups 10 Burpees
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11am Monster Mash - a high volume dose of pure CrossFit designed for the experienced CrossFitter
Monster Mash Team series WOD #8 "CTB Jackie" 1K row 50 Thrusters (45/35) 30 CTB Pull ups Team series WOD #5 10 Min AMRAP 3-6-9-12-etc 3 Burpee Box Jump Over (24/20") 3 Deadlifts (225/155)
Accessory Work - 5 Rounds:
5 Dumbbell Front Squats
Rope L-Sit
Sled Push
Paralette HSPU
10 single leg RDL with KB, per leg