It’s seems like forever since I’ve had a normal Saturday at CFO – and by normal, ed I mean working like a madman in a Monster Mash.  If you want to give the Mash a try, health be ready to roll at 10am.  Otherwise, train CrossFit at 9am.
I will announce the Karabel WOD for the Fran-niversary Sunday night.
Workout of the Day
9am
3 RFT
400m Run
21 Toes to Bar
12 Handstand Pushup
Sub 3 Wall limbs for HSPU
10am Monster Mash
@ 0:00
11.3 – AMRAP 5
Squat Clean and Jerks, 165/110
@15:00
3 RFT
400m Run
21 T2B
12 HSPU
@ 40:00
15-12-9
Bar Facing Burpee
Run 150m after each set
Rest 2 minutes
12-9-6
Bar Facing Burpee
Run 150m after each set
Rest 2 minutes
9-6-3
Bar Facing Burpee
Run 150m after each set