Big Thompson CrossFit WOD 16.7.6


Tech Kettle Bell / Dumbbell Single Arm Snatch
10 Minutes
Complete 4 Rounds For Time
800 Run
16 KB/DB Single Arm Snatch, Alternating (Coaches will assign weight)
1 Legless Rope Climb (Sc, Reg Rope Climbs, 10 Ring Rows)

*30 Minute Time Cap

Boot Camp

5K for Time

That’s all really, but for the warm up, pose running and pace planning.

All athletes (even CrossFit class athletes) should complete this if they can.

Don & Brit at the Spartan Sprint in Idaho