Coach Leilani B. flying through her run!
Coach Leilani B. flying through her run!

 

Crossfit:
Bench Press 5 reps x 5 sets
Dead Hang chin ups 5 reps by 5 sets
(rest 90 seconds after dead hang)

Then:

3 Rounds for Time:
10 Ring Dips
20 Ab Mat Sit ups