*POST YOUR TIME & WHAT SCALED VERSION YOU USED IN THE COMMENTS*

Warm-Up
800 Meter Run (4 Laps around just the gym building)

Practice L-Sits

WOD
100 L-Sit Pull Ups

Finale
300 Jump Ropes

http://www.crossfit.com/mt-archive2/008601.html

Here is a link to help explain this WOD. Scroll down and look for where it says 'WOD Demo with CrossFit Oldtown - video [wmv] [mov] [HD mov].' This video gives you great instruction on the workout and how to scale. The 'wmv' link is what usually works on my phone.

If you cannot do any of the scaled versions show in the video we will work on what's best for you.

If you can't come to a class tonight then do 150 Sit-Ups at the house! If you happen to have a pull up bar then do the L-Sit Pull Ups or 100 Sit-Ups and 50 Pull-Ups.

Enjoy and see some of you tonight!