Big Thompson CrossFit WOD 16.12.12

CrossFit

Strength/Skill

Front Squat 1×3 @ 85%, 1×2 @ 90%, 2×1 @ 95%, 2×4 @ 80%

W.O.D.

Complete For Time

21-15-9

Thrusters 95/65

Lateral Jumps (over & back = 1 rep)

Boot Camp

Within 30 minutes complete

Rowing (Splits)

250 Row

rest as needed

500 Row, meet or beat your 250 split

rest as needed

750 Row, meet or beat your 250 split

rest as needed

1000 Row, meet or beat your 250 split

rest as needed

1500 Row, meet or beat your 250 split

If an athlete fails to meet or beat their 250 split (for at least one of the 250’s in that distance, repeat that distance)

Rest time/duration is up to the athlete

Score is the time all meters are completed in or the total meters rowed if the athlete fails to complete through the 1500.

If an athlete sandbags the first 250, congratulate them on setting low goals and ask them if they need help setting good goals.
6am row