December 15, 2017 – Page 2 – Backcountry CrossFit

Work up to a heavy thruster (from the floor) Mainsite 160325 Open WOD 16.5 21-18-15-12-9-6-3 Thrusters Burpees over bar

Teams of 3 600m Run 100 Wall Balls (20/14) 6 Rope Climbs 600m Run 100 Wall Balls 6 Rope Climbs 600m Run 100 Wall Balls 6 Rope Climbs

5 Rounds AMRAP3 3 Burpees 6 KBS (32,24kg) 9 Box Jumps *Rest 1:00 between rounds

Work up to a heavy HPC + PJ 100 Double Unders 15 H.P.Clean (135,95) 25 TTB 30 STOH 25 TTB 15 H.P.Clean 100 Double Unders

5-5-5+ Back Squat 5-5-5+ Bench Press 5-5-5+ Deadlift

BCCF 6 year anniversary! Teams of 2 (waterfall) 6 rounds total (3 each) 500 m. Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups

Work up to a heavy 3 rep OHS *From the floor Mainsite 160729 Nancy 5 rounds 400 m. Run 15 OHS (95,65)

6:00 bar hang * every drop is 30 push-ups plus 50m plate push

Small 3 Rounds 1k Row 50 Burpees 50 Box Jumps 800 m. Run

THANKSGIVING!

1 2 3