Big Thompson CrossFit WOD 16.12.16

CrossFit

Strength/Skill
Bench Press Super Set, Perform with only a quick rack to regrip
Narrow Grip BP, Normal Grip BP & Wide Grip BP 3×3 (each) @ 55%
This will be a total of 9 consecutive reps, 3 of each grip. Percent is of regular bench press

W.O.D.
EMOM 20 minutes (odd/even)
7 Chest to Bar Pull Ups (Sc Jumping C2B, Pull Ups, Lower Reps)
:25 second L-Sits on Boxes 20 inch all (Sc, time)

*Please Scale Chest 2 Bar repetitions as needed.

Boot Camp

EMOM 24 minutes (mash up, min 1, min 2, min 3 and repeat)
7 Chest to Bar Pull Ups (Sc Jumping C2B, Pull Ups, Lower Reps)
:25 second L-Sits on Boxes 20 inch all (Sc, time)
7 Box Jumps 20 all

*Please Scale Chest 2 Bar repetitions as needed.