Big Thompson CrossFit WOD 16.3.23

CrossFit

Strength/Skill

            Back Squat 4×4 @ 75%

W.O.D.

EMOM 12 Minutes (odd/even)

15 Box Jumps 24/20 (Bounding, Sc Jump up/Step down, Step Ups)

2 Legless Rope Climbs (Sc legged, then rope walks)

 

Nutrition Challenge Award Ceremony – 6:30 pm

 

Boot Camp

W.O.D. (Classic Boot Camp WOD’s from the past, this week)

EMOM 24 Minutes (odd/even)

3 Rope Climbs (Sc  2 or 1 or 3 Rope Walks)

12 Box Jumps 24/20

Coach Cooper 16.3