16-12-16

 

CrossFit WOD

4×2 Clean up to 80%

Partner 6RFT:
500/400M Row
20 Unbroken Kettlebell Swing 53/35lb

Switch partners after each round (3rnds per partner). Non-working Partner does Deadlift hold 135/93lb. If one partner stops both stop. 20 Minute cap

Accessory:
2×20+ Banded Hamstring Pull-Down

Mobility:
Lax Burt Reynolds Mash
Lax VMO Mash
Lax Lower Back Mash


BodyFit

3×10 Lateral Raise
3×10 Front Raises

3-4x
500 M Row
15 Kettlebell Swings