16-12-3

 

CrossFit WOD

For Time
50 Wall Balls 20/14lb
50 Abmat Sit-up
50 Ground to Overhead 75/55lb
50 Pull-Ups
50 Overhead Squat 75/55lb
50 Burpees

Men’s Best 16:20 Nate M.
Women’s Best: 16:34 Andrea N.

22 Minute Cap

Mobility:
Banded Motts Stretch
Banded Sashay Stretch Banded Posterior Chain Floss


BodyFit

Repeat for 20 Minutes
20 Wall Balls
20 Bicycle Crunches
20 Lunges
20 Banded Pull-apart
20 DB Push-press
20 Burpees