Have you signed up for the CrossFit Open yet? As always, LCF will be participating in this fun community event! 

WOD
Skill: Muscle-Ups (Bar or Rings)

3 Rounds for Time:
– 15 Chest to Bar Pull-Ups
– 20/17 Cal Row
– 25 Front Squats (45,35) (from the floor)
– 30/27 Cal Row
(18 Min Cap)

Mobility Work

4pm Kettlebell
Double kb
5 rds, 6 reps:
– Clean
– Snatch
– Push press
– Front squat
– Swings