Big Thompson CrossFit WOD 16.11.14
CrossFit
Strength/Skill
1 RM Clean
W.O.D
WOD will start 45 minutes into class, all 1 RM’s must be complete prior to WOD start period. Athletes may choose to skip the WOD for 1 RM week.
Complete Distance for Time
800 Run (as fast as you can)
Rest 3 minutes
200 Run (as fast as you can)
Boot Camp
Complete For Time
800 Run
30 Sit Ups
800 Run
30 Air Squats
400 Run
20 Push Ups
400 Run
20 Pull Ups