Category: WOD Big Thompson CrossFit

Strength/Skill Back Squat 3×3 @ 70% W.O.D. AMRAP 16 minutes 250 Row Sprint 10 Kettlebell Swings 55/35 20 Kettlbell Lunges (each leg = 1 rep) 55/35

W.O.D. Complete For Time “Half Murph” 800 Run 50 Pull Ups 100 Push Ups 150 Air Squats 800 Run Rx: Perform in order un-partitioned.  With a vest 20/14.  Scale as needed  and scale partition or vest as needed.

W.O.D. “Diane” 21-15-9 Deadlift 225/155 Handstand Push Ups (Sc, Box HSPU) Strength/Skill Deadlift 5×4 @ 65%

Strength/Skill Front Squat 3×2 @ 85% W.O.D. Complete For Time 9-6-3-6-9 Ring Muscle Ups (Sc :”Double” Ring Dips, Ring Rows) Burpee Box Overs 24/20

Strength/Skill Bench Press 4×2 @ 85% W.O.D. AMRAP 15 minutes 10 Push Ups 20 Air Squats 30 Double Unders (Sc, 90 Single Unders)