Coast Range CrossFit

4 Rounds
AMRAP 2:30
15/10 calorie assault Bike
20′ HS Walk
Max Ring Muscle Ups
Rest 2:30

***During your first 1:30 of rest accumulate
30 seconds in a ring L-Sit (12″ from ground)

55+ RX
4 Rounds
AMRAP 2:30
15/10 calorie assault Bike
20′ foot drag on white board
Max Bar Muscle Ups
Rest 2:30

***During your first 1:30 of rest accumulate
30 seconds in a ring L-Sit (12″ from ground)

“Active”Rest is what’s it’s called. Don’t spend too long during your rest to accumulate that L-Sit as every second you don’t get is a
one burpee penalty assesed after the workout.

Pick a calorie you can complete in under one minute on the bike. If you’re really pushing you could even do this in around 30 seconds.

Scale the HS Walks with feet drags on the whiteboards on the turf.

Bar Muscle ups modification is:
1 CTB pull up + 1 push up.
1 Pull up + 1 push up
1 banded strict pull up + 1 push up
1 Ring row + 1 push up 

Buffalo soldiers at the Garlic Festival = Trouble.