Big Thompson CrossFit WOD 16.3.9

CrossFit

Strength/Skill
Strict Press 5×5 @ 55%
W.O.D.
21-15-9
Ring Muscle Ups (Sc Ring Dips, Box Dips)
Thrusters 95/65

*Also, Scale Muscle Ups repetitions according to athlete skill level
*Do not let Muscle Ups become endless attempts at failure.
*Plenty of time for class mobility.

Boot Camp

W.O.D.
Complete 5 Rounds For Time
400 Run
20 Dumbell Thrusters (choose a heavier Dumbell than you think please)
40 Sit Ups

Laura 16.2