16-11-4

 

CrossFit WOD

Every 3 minutes, for 36 minutes (3 sets of each), for times:
Station 1 – 10 Power Snatch
Station 2 – 5 Box Jump + 5-15 C2B Pull-ups
Station 3 – 100M Farmers Carry
Station 4 – 40/30 Calories Assault Bike (no more than 2 min)
Accessory
4x

10-15 Hanging Leg Raise
10 Barbell Roll-Out
20 Bicycle Crunches
Rest as needed 3×3

Snatch Grip Deadlift

Mobility
Pigeon
KB Calf Mash
Banded Motts Stretch


BodyFit

Every 2 minutes, for 36 minutes (4 sets of each), for times:
Station 1 – 20 Alternating Dumbbell Snatch
Station 2 – 5-10 Pull-ups
Station 3 – 200’ Farmers Carry
Station 4 – 30/20 Calories Row