Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Muscle up technique work

Open Wod 13.3
AMRAP 12
150 Wall balls 20/14
90 Double-unders
30 Muscle-ups

Fx/Masters:
150 Wall balls to 9′ target
90 Double-unders
30 C2B

 

GHD Sit ups
5 x 10
or
Rower Pike ups
4 x 10 (https://youtu.be/GxOAf5xN9-8)

*Athletes can perform abmat sit up as a scale