Part 1: For time:
Advanced: Max Effort L-sit hold on rings
Intermediate: Max Effort L-sit hold on Boxes/plates
Baseline: Max Effort toe raise (lay on back and lift both feet up 6 inches off ground)

Part 2: 10-9-8-7-6-5-4-3-2-1 reps for time: (30 min cap)

Advanced
Front Squats 185/125
Medball weighted V-ups 20/14#
200m Run after each round

Intermediate
Front Squats 135/95
V-ups
200m Run after each round

Baseline
Dumbell Front Squats
Sit-ups
200m Run after each round

New wall mounted rig is up and ready to rock! Thanks @bellsofsteel! #crossfit #fitness #health #oshawa #goodmorning #pullups #squats

A post shared by Crossfit Oshawa (@crossfit_oshawa) on Sep 18, 2017 at 6:18am PDT