WOD: "Monday Mash" Courtesy Of CrossFit LinchPin
3 Rounds for time of:
100 Ft, Front Rack Lunge 135/95
10 Clean & Jerks 135/95
5 Ring Muscle-ups
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
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
L-sit Pull-up, strict
L-sit Ring Dips, strict
*Rest 5 minutes between workouts
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