16-11-9

 

CrossFit WOD

6 RNFT
2 Turkish Get-Up (r)
2 Turkish Get-up (l)
4 Box Jump
4 Medball S. Throw

AMRAP 12
5 Hang Power Clean 165/108lb
10 Pull-Up
15 Sit-Up

Accessory:
5x

Assault Bike 0:10 on/0:20 rest

Mobility:
KB Calf Mash
Lax Box Lower Back Mash
Saddle Stretch


BodyFit

5×10 Push-ups

7 Minutes of:
12 Cal Row
9 Kettlebell Swing
6 Burpees

Rest 3 minutes and repeat