Big Thompson CrossFit WOD 16.6.10

CrossFit

Strength/Skill
Back Squats 3×5 @ 50%
W.O.D.
400 Run
21-15-9
Ring Rows
Pistols (Alternating Legs for Pistols, Sc 1 legged box/bench squats-split reps 11 right leg/10 left leg, 8/7 etc.)
400 Run

*Scale repetitions of pistols accordingly. 20 minute time cap

Boot Camp

Tabata Mash Up, 1:00 work, 30 Seconds rest, for 20 rounds
Wall Balls 20/14 (round 1)
Box Jumps 24/20 (round 2)
Handstand Push Ups (round 3)
Sit Ups (round 4)

*Repeat 4 times for 20 total rounds, traditional tabata scoring

Shelby and Sparky at the BTC Spring Hopper