Big Thompson CrossFit WOD 16.12.5

CrossFit

Strength/Skill

“Classic Bench Press Pyramid”

10-8-6-4-2-1-2-4-6-8-10 reps

This is not exact, but a good general guideline

10 @ 50-55%

8 @ 60-65%

6 @ 70-75%

4 @ 80-85%

2 @ 90-95%

1 @ 95-100% (Not a new 1RM, just match if possible)

W.O.D.

AMRAP 12 minutes

1 Bear Crawl Lap (around cage/cones exterior)

2 Laps KB Farmers Carries 70/55 (each hand, around inside cage/cones interior)

10 Burpees (in center)

Boot Camp

Complete 10 Rounds For Time

1 Bear Crawl Lap (around cage/cones exterior)

2 Laps KB Farmers Carries 70/55 (each hand, around inside cage/cones interior)

10 Burpees (in center)
Kat V row