Big Thompson CrossFit WOD 16.8.19

CrossFit

Strength/Skill
Bench Press 3×1 @ 90%
W.O.D.
Partner WOD Friday
Complete For Time
400 Run (partners must run together)
Then alternating complete
21-15-9
Ring Rows
Box Jumps 24/20
400 Run (partners must run together)

Explanation: Both partners will begin WOD by running 400 together. For the 21-15-9. Partner 1 will complete 21 ring rows, then partner 2, 21 ring rows. Then partner 1, 21 box jumps, then partner 2, 21 box jumps, continue pattern for 15 and 9. Then end with the 400 run. Partners must us the same rings and box.

Boot Camp

Complete 3 Rounds For Time
1000 m Row
20 Ring Rows
20 Box Jumps 24/20

Candace OHS