Big Thompson CrossFit WOD 16.11.2

CrossFit

Strength/Skill
Skill Day
Kipping Pull Up
Kipping Chest 2 Bar Pull Up
Butterfly Pull ups
Bar Muscle Up
Ring Muscle Up
Etc. Fun With Your Coach

W.O.D.
Complete 4 Rounds For Time
400 Run
5 Ring Muscle Ups (Sc Ring Dips/Ring Rows)
5 Ring Dips (Sc Ring Rows/Push Ups)
25 Sit Ups

(6 a.m. athletes may substitute a 500 row, for weather and lack of sunlight reasons)

 

Boot Camp

Complete For Time
1-Mile Run
25 Ring Dips
50 Ring Rows
75 Sit Ups
1-Mile Run
Shelby back squat