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

Jeff Split Jerk