16-11-23

REMINDER: NO 6PM CLASS TONIGHT!

CrossFit WOD

Turkish Get-up 10 reps each arm

5RFT:
30 Double Under
15 Pull-Up
10 Dumbbell Alternating Snatch 50/30lb

Accessory:
EMOM5
1-5 Ring Muscle Up
Or
Max Height PVC Jump Over

Mobility:
Kettlebell Calf Mash
Seated Straddle
Lizard


BodyFit

5x
5+ Pull-ups, eccentric pull-ups, Over the bar pull-up hold, 8-10 Ring Rows

20 Minutes of
40/30 Cal Bike then
10 Burpees
10 Hang Power Clean
10 Walking Lunges