After a morning of building bikes, I headed to the gym to tie the pull up bar into the rafters.
After that was done I hit the MaD CrossFit workout. It ended up being just me for the wod so I gritted my teeth and got it done.
MetCon (20 min or less)10, 20, and then 30 rep rounds of:
Box jump, 20 inch box
17:04 HSPU's in the Power Rack, 20% of pull ups Chest To Bar. This was horrible :-(