WOD: Friday 2/06/2017

**CrossFit Kids @ 4.15pm**

Complete 4 sets each of:
Station 1 – 4-8 Ring Muscle-Ups/or Ring Transition work (2 Mins)
Station 2 – L-Sit x 1 Min
(accumulate the time if you’re unable to maintain this position unbroken)

then:

Two sets for times of:
30/25 Cals of Assault Bike (Rower 50/40 Cals)
20 Burpee Box Jump-Overs (24″/30″)
Rest 6 mins

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

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