Big Thompson CrossFit WOD 18.1.15



Back Squats 3×3 @ 85%


EMOM (odd/even) 10 minutes

12 Back Squats 135/95 (from the floor)

3 Bar Muscle Ups (Sc 6 Chest to Bar Pull Ups, 8 Jumping C2B)

– This is a sprint style EMOM, your rest period will be significantly shorter than our normal EMOMs.

– If an athlete fails to complete the required repetitions for that minute they instantly move to the next minute and movement.

– For Bar Muscle Ups only rep scaling option is 2 (not 1) and we are looking for connected.

– Scaling notice the reps increase, this is to push your sprint and move.