Big Thompson CrossFit WOD 16.3.14

CrossFit

Strength/Skill

Front Squat 3×6 @ 65%

W.O.D.

Complete For Time

20 Front Rack Lunges 135/95 (alternating legs)

30 Front Squats 135/95

40 Lateral Jumps (over & back = 1)

50 Sit Ups

40 Lateral Jumps (over & back = 1)

30 Front Squats 135/95

20 Front Rack Lunges 135/95 (alternating legs)

*20 Minute Time Cap

Boot Camp

W.O.D.

Complete For Time (must be completed in order)

100 Wall Balls 20/14

100 Kettle Bell Swings 55/35 (eye level)

100 Jumping Lunges (each leg =1 rep)

100 Killer Rope Single Unders
Lauren & Phil representing Strength Club in Costa RicaPhoto from Lauren Bass.