Big Thompson CrossFit WOD 16.6.17

CrossFit

Strength/Skill
Wall Ball Cleans form & technique (this is also part of your warm up)
This is a very important skill we will teach and start to incorporate.
W.O.D.
EMOM 24 minutes (mash up of 3)
15 Box Jumps 24/20
15 Wall Ball Cleans 20/14
15 KB SDLHP 70/55

Min 1 Box Jumps
Min 2 WB Cleans
Min 3 KB SDLHP
Repeat for “8 rounds”

Boot Camp

Complete For Max Repetitions (Fight Gone Bad Style)
5 Rounds, rotating each minute
KB Swings 55/35
Box Jumps 24/20
KB SDLHP 55/35
Push Ups
Double Unders

1-minute rest between rounds

Sparky snatch drop