Snatch high Pull + Hang Snatch + Snatch OT90 x 7 - build from 60%
10 min AMRAP Run 200m 10 Front Rack Lunges (155/105)
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11am Monster Mash - a high volume dose of pure CrossFit designed for the experienced CrossFitter
OT90 x 5 1 Legless Rope Climb 1 Rope Climb
30-20-10
GHD Sit Ups
Assault Bike Cals
AMRAP in 10 min
Run 200m
10 Front Rack Lunges
4 rounds, not for time of: 6 Peg Board Pull Ups 10 Back Extensions, 15 secs Ring Plank Hold Foot Elevated Single Leg Banded Glute Bridge Sled Drag (Backwards), 100 ft