17.1.23

 

CrossFit WOD

Every 3 Minutes for 12 Minutes:
Clean + 2-5 Front Squat

3RFT:
5 Toes-2-Bar
15 Thrusters
5 Toes-2-Bar
15 Cal Row

RX: 95/63
S: 65/43lb

Mobility:
Barbell Quad Mash
Barbell Tricep Mash
Barbell Forarm Mash


BodyFit

5x
Pull-ups-Banded-Ring Row
10-20 Hanging leg/knee raises

3x
Station 1: Wall Ball
Station 2: Situp
Station 3: Kettlebell Swing
Station 4: Banded Pull-apart
Station 5: Rest

Each Station 45work/15rest