Big Thompson CrossFit WOD 16.4.29

CrossFit

Strength/Skill
Kipping Progression
Pull Ups
Chest 2 Bar Pull Ups
Bar Muscle Ups
Ring Muscle Ups

Perform 4×3 (of your toughest movement)

W.O.D.
Complete 6 Rounds For Time
3 Ring Muscle Ups (Sc 6 C2B Pull Ups, Pull Ups)
9 Toes 2 Bar (Sc 9 K2E)
18 Jumping Lunges (right leg/left leg = 1 rep, with full hip opening at top)

Boot Camp

W.O.D.
Boot Camp Skill Day (as well)

Teach Proper Turkish Get Up (with KB)

Teach Kipping Pull Ups

In 10 minutes
Complete as many Turkish Get Ups as possible. Proper Form & Technique is a must. Please choose your KB weight accordingly.
When the 10 minutes is complete, without a rest period.
In 5 minutes
Complete as many Pull Ups as possible.
When the 5 minutes is complete, without a rest period
Complete
200 Single Unders for Time

Sara clean