Big Thompson CrossFit WOD 15.7.7

CrossFit

Strength/Skill
Strict Press 3×4 @ 85%
W.O.D.
Complete For Time
200 Run
20 Shoulder to Overhead 95/65
400 Run
40 Front Squats 95/65
800 Run
40 Front Squats 95/65
400 Run
20 Shoulder to Overhead 95/65
200 Run

Boot Camp

W.O.D.
(7:30 am, Tues./Thurs.)

1 Mile Sprint For Time
5 Minute Rest
100 Push Ups For Time
5 Minute Rest
100 Sit Ups For Time

Advanced Athletes may also choose to find their max effort pull ups. Simply as many pull ups as you can do without coming off the pull up bar or utilizing any kind of support.

With a running clock complete in order for individual times on each exercise, athletes may take a shorter rest period when they have recovered but not a longer rest period. Scale repetitions as need for boot camp beginners.

Jenny T2B