17-1-7

 

CrossFit WOD

3 Person Team AMRAP 30
100 Power Snatch 115/73lb
Max Effort Cal Bike

Only 1 athlete working at a time. Switch every 30 seconds. 2:1 work/rest ratio.
Score is total calories

Accessory:
5x
30 Second Max Effort Sit-up, 30 second rest

Mobility:
Barbell Quad Mash
Banded Hamstring Stretch
Iron Cross Stretch


BodyFit

With a partner complete 4 Rounds of:
1000M Row
50 Wall Balls
50 Battle Rope Swings
50 Sit-ups

40 Minute Cap