16-10-12

5AM / 6AM Olympic Lifting:
Heavy Clean & Jerk


CrossFit WOD
Shoulder Press 3×5 @ 80%

4 RNFT
20 Unbroken Wall Ball @ 20/14 lbs
200m Overhead Carry @ 20/14 lbs

Accessory
Dips 3×5
• Add weight if necessary.
• Scale to one small blue band
• Eccentric dip
• Ring hold at top/bottom


BodyFit
4 Rounds:
Min 1 Row

Min 2 Wall Ball
Min 3 GrassHoppers
Min 4 Alternating Dumbbell Bicep Curls
Min 5 Sit-ups
Min 6 Rest