Big Thompson CrossFit WOD 15.10.22

CrossFit

Strength/Skill
Strict Press 4×3 @ 85%
W.O.D.
AMRAP 14 minute
10 Ring Dips or 5 Muscle Ups
200 Run
10 Wall Balls 20/14

Boot Camp

W.O.D.
(7:30 am, Tues./Thurs.)
Open the Toy Box
5 Rounds For Time
5 Toes 2 Bar
1 Ladder Drill
5 Pull Ups
1 :30 second plank
5 Wall Balls (heavy and high)
5 Ring Rows
1 Hurtle Hop Drill
5 Burpees

*This will be set up as a down and back drill (Starting on the womb side, going to the WB wall), it will be a :30 second, staggered start and passing will be allowed and encouraged. Yes, it’s a Boot Camp Sprint.

6 am Tabata Box Jumps