Today was AMAZING!! We had 20 people today at CrossFit Newton in for the 9:15 class. To top it all off Steve S got his first muscle-up. I missed it the first time, all I saw was steve at the top. Then he did it again with ease. AWESOME!!

warm up
5 minutes skipping mixing in double under as much as possible.
mobility drills
Strength
dead hang pullups – 5 x 3 – if you can’t do full pullups do 5 x 6 negatives
WOD
5 rounds for time
10 deadlifts,
15 Ring Push-ups (Scale to regular push-ups if necessary)
20 GHD Sit-ups or V ups