Big Thompson CrossFit WOD 16.12.9

CrossFit

Strength/Skill
Front Squat/Deadlift 3 x 4/8 @ 60% (FS, from the floor)

Athletes will clean the barbell from the floor, perform 4 Front Squats immediately followed by 8 deadlift, utilizing 60% of their Front Squat

W.O.D.
Complete For Time
20 Front Squats 155/115
25 Deadlift 155/115
30 Lateral Jumps (over & back = 1 rep)
25 Deadlift 155/115
20 Front Squats 155/115

Boot Camp

EMOM 20 minutes (Odd/Even)
10 KB Swings 55/35
20 Sit Ups
Pris bench press