Big Thompson CrossFit WOD 15.11.13


Front Squat 5×5 @ 55%

Alternating between sets

Head Stand or Hand Stand Hold Practice (mats will be out in the center)


AMPAP 12 minutes (As Many Pounds As Possible)


*For this style of WOD, AMPAP, there is No Rx or Prescribed weight.  Instead athletes may choose their own weight.  Their score is then the number of repetitions performed times the weight used.  The goal is to move as many pounds as possible within the fixed time limit or total pounds moved.  Athletes may not change the weight on the bar once the clock starts.  Plan this one accordingly.

Regina jump rope, slam balls, rope climb