Big Thompson CrossFit WOD 16.4.8

CrossFit

Strength/Skill

OHS Overhead Squat, Form & Technique Skill Work

Coach’s F/T Drills

Then

OHS 3×8 @ 55% (from the floor)

Warm Up Muscle Ups, practice connecting

W.O.D.

16.6 “Unfinished Business”

AMRAP 16 Minutes

21 Box Jumps 24/20

15 OHS Overhead Squats 95/65

9 Ring Muscle Ups (Sc 9 ring dips-9 matador dips-9 ring rows)

Boot Camp

W.O.D.

AMRAP 32 Minutes

20 Box Jumps 24/20

15 PVC Overhead Sit Ups

10 PVC Overhead Squats

5 Pull Ups

6 am Thruster AMPAP