16-11-3

 

OLY

CrossFit WOD

Strength:
4x
10 Shoulder Press + 10 Bent over Barbell Row

AMRAP20
10 Front Squats 135/93lb
10 Toes-2-Bar
10 Bar Facing Burpees

Accessory
Front Rack Hold:
Work up to Heavy 5-10 Sec.

Peterson Step-Up 3×20 +
Rear Foot Elevated Split Squat 3×5+ each

Mobility
Lizard
Saddle
Banded Motts Stretch


BodyFit

AMRAP 20
20 Sit-up
15 Wallballs
10 Burpees