16-11-19

 

CrossFit WOD

“Hope”
3 RFT
Burpees
Power Snatch 75/53lb
Box Jump 24/20”
Thruster 75/53lb
Pull-Up (c2b)
1 Min Rest

1 Min Each

Mobility:
Box Shoulder Stretch
Box Calf Stretch
Banded Posterior Chain Floss


BodyFit

5 Sets of 5 Pull-ups
• Over the bar pull-up hold
• 8-10 Ring Rows

2x
Min 1 Mt Climbers
Min 2 Alt Dumbbell Snatch
Min 3 Sit-up
Min 4 Slam Ball
Min 5 Rest