Big Thompson CrossFit WOD 15.9.1

CrossFit

Strength/Skill
10 minutes of:
Kipping Pull Up Practice (must have several strict pull ups)
Strict Pull Up Practice/Drills
Weighted Pull Ups (accumulate 20 weighted pull ups in these 10 minutes)

W.O.D.
EMOM 30 minutes, each minute perform
5 Pull Ups
10 Push Ups
15 Air Squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Score as minutes completed as an EMOM plus rounds after failed EMOM; 13+10= 13 minutes successful EMOM plus 10 rounds before 30 minute time cap.

Boot Camp

W.O.D.
(7:30 am, Tues./Thurs.)
Complete For Time
100 Dumbell or Kettlebell Thrusters 35/55
But—
For every minute that passes stop and perform 5 Burpees
*Boot Campers choose your dumbbell weight appropriately please!

 

Matt Snatch