Big Thompson CrossFit WOD 16.7.13

CrossFit

Strength/Skill
Pull Up Bar Skill Work

Bar Muscle Ups, Chest 2 Bar Pull Ups, Kipping Pull Ups, Strict Pull Ups
W.O.D.
200 Run
10 Bar Muscle Ups (Sc Chest 2 Bar, etc)
400 Run
15 Chest 2 Bar Pull Ups (Sc Jumping Chest 2 Bar)
800 Run
20 “Kipping” Pull Ups (Sc Jumping Pull Ups)
1200 Run (to the end of the road and back)
5 Strict Pull Ups (Sc Strict Attempts)

30-Minute Time Cap

Boot Camp

Complete 3 Rounds For Time
500 Row
10 Pull Ups
10 Toes 2 Bar

Courtney back squat