Big Thompson CrossFit WOD 16.11.28

CrossFit

Strength/Skill

Narrow Grip Bench Press 5×5 @ %50 (BP, with pause on chest)

W.O.D.

In 14 minutes, complete as much as possible

25 Double Unders (50 Single Unders)

3 Strict Pull Ups

25 Double Unders (50 Single Unders)

6 Strict Pull Ups

25 Double Unders (50 Single Unders)

9 Strict Pull Ups

25 Double Unders (50 Single Unders)

12 Strict Pull Ups

25 Double Unders (50 Single Unders)

15 Strict Pull Ups

Continue to increase pull up repetitions by 3 until time expires

Score is total repetitions

Boot Camp

In 30 minutes complete as much as possible

20 Double Unders (40 Single Unders)

1 Strict Pull Up

1 Push Up

20 Double Unders (40 Single Unders)

2 Strict Pull Up

2 Push Ups

20 Double Unders (40 Single Unders)

3 Strict Pull Up

3 Push Ups

Continue to increase repetitions by 1 until time expires (excluding DU’s)

Score is total repetitions

Kaylie OHS