16-12-7

 

CrossFit WOD

DB Bench Press 3×10
Bent Over Row 3×10
*superset movements. Rest 60-90 seconds between sets.

For Time:
50 Burpees
25 Cal Assault Bike
30 Burpees
15 Cal Assault Bike
20 Burpee
10 Cal Assault Bike

15 Min Cap

Accessory:
Alternating Dumbbell Bicep Curls 3×10-12

Mobility:
Barbell Hamstring Mash
Barbell Quad Mash
Barbell Neck/Trap Mash


BodyFit

4-5x
Station 1: Slam Balls
Station 2: Dumbbell Push Press
Station 3: Rowing
Station 4: Plank

Each Station is 45 sec w, 15 sec of rest