Big Thompson CrossFit WOD 16.3.21

CrossFit

Strength/Skill

Power Cleans 3×3 @ 80%

W.O.D.

AMRAP 3-minutes work, 1-minute rest, 3 rounds

10 Sumo Deadlift High Pulls 95/65

10 Hand Release Push Ups HRPU

20 Sit Ups

*Continue next round where previous round ended.

*Score rounds + reps

 

Boot Camp

W.O.D.

(Classic Boot Camp WOD’s from the past, this week)

E3M (Every 3 Minutes) Complete For 36 Minutes or 12 Rounds

200 Sprint

5 Shoot Thru’s with Dip & Push Up

*Just like our regular EMOMs athletes will complete the work required and then rest the remainder of the 3-minute time period.

*Scale shoot through repetitions as needed or remove dip/push up.
5:30 class wall balls