For time:
30/24 Calorie Assault Bike 30 Burpee Box Jump Overs (24/20) 30 Thrusters (95/65) 30 Bar Muscle-Ups or CTB Pull Ups 30 Thrusters (95/65) 30 Burpee Box Jump Overs (24/20) 30/24 Calorie Assault Bike
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11am Monster Mash - A high volume dose of pure CrossFit designed for the experienced CrossFitter
In a group of three Comptrain 10/14/17 100 Calorie Assault Bike 100 Burpee Box Jump Overs (24/20) 100 Thrusters (115/80) 100 Chest to Bar 100 Thrusters (115/80) 100 Burpee Box Jump Overs (24/20) 100 Calorie Assault Bike
30-20-10 reps, for time of:
GHD Sit-up
Handstand Walk (75'-50'-25')
Pistols (Alternating Legs)
Accessory Cash Out: 6 Rounds, not for time
3 Tempo Bench Press
3 Tempo Deadlifts
Backwards Sled Pull, 150 ft
Back Extension Static Hold, 30 secs