16-11-17

 

CrossFit WOD

1×5 Overhead Squat

With a Partner
21-15-9 Reps for time
Overhead Squat 95/63lb
Cal Bike
Alternating Dumbbell Snatch 35/25lb

Person 1 completes first movement of 21 reps, then partner 2 does 21 reps. After both partners complete reps they move to the next movement.

Accessory:
3-5x
5-10 Ring Dips
5-10 Strict Handstand Push-up
Rest as needed

Mobility:
Barbell Calf Mash
Barbell VMO Mash
Barbell Hamstring Mash


BodyFit

For 15- 20 Minutes
15 Cal Row
10 Wall balls
5 Burpees

3x
10-20 Bicycle crunches