Let the bodies hit the floor

 

CrossFit WOD

3x
10 Bench Press
10 Barbell Bent-Over Row
10 Barbell Roll Outs

21-15-9 Reps for time
Alt. Dumbbell Snatch 50/35lb
Ring Dip*
Bike

*Scale to bench dips, or push-ups

Mobility: 
Sword Mash
Pigeon
Banded Overhead


BodyFit

2x
1000M Row
50 Burpees
50 Battle Rope Swings
50 Sit-ups