Big Thompson CrossFit WOD 15.7.30

CrossFit

Strength/Skill
Narrow Grip Bench Press 2×5 @ 50% BP
W.O.D.
“The Long Chipper Modified” 20 Minute Time Cap
800 Run
25 Sumo Deadlift High Pulls 95/65
25 Box Jump Overs 24/20 (Step on top allowed)
25 Chest to Bar Pull Ups
50 Wall Ball Shots 20/14
25 Chest to Bar Pull Ups
25 Box Jump Overs 24/20 (Step on top allowed)
25 Sumo Deadlift High Pulls 95/65

*Time cap will be strictly enforced, just like the games.
*Score time completed or total repetitions

Boot Camp

W.O.D.
(7:30 am, Tues./Thurs.)
This MUST be completed as a class or one team, you must work together to complete.

“Modified The Worm”
400 Run
25 Worm Lunges (synchronized)
400 Run
50 Worm Lunges (synchronized)
400 Run
75 Worm Lunges (synchronized)

*CrossFit Games Team Event #3 “Modified”
*Time cap will be strictly enforced, just like the games.
*Score time completed or total repetitions

Shelby Thruster