CrossFit WOD
Every 3 minutes, for 36 minutes (3 sets of each), for times:
Station 1 – 10 Power Snatch
Station 2 – 5 Box Jump + 5-15 C2B Pull-ups
Station 3 – 100M Farmers Carry
Station 4 – 40/30 Calories Assault Bike (no more than 2 min)
Accessory
4x
10-15 Hanging Leg Raise
10 Barbell Roll-Out
20 Bicycle Crunches
Rest as needed 3×3
Snatch Grip Deadlift
Mobility
Pigeon
KB Calf Mash
Banded Motts Stretch
BodyFit
Every 2 minutes, for 36 minutes (4 sets of each), for times:
Station 1 – 20 Alternating Dumbbell Snatch
Station 2 – 5-10 Pull-ups
Station 3 – 200’ Farmers Carry
Station 4 – 30/20 Calories Row
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