Welcome to the CrossFit West Plains website.
18 minute time cap: 100 ft dumbbell overhead walking lunge, 100 double unders, 50 wallballs, 10 ring muscle ups, 50 wallballs, 100 double unders, 100 ft dumbbell overhead walking lunge
30-20-10: toes to bar, kettlebell swings (70/55# competitor; 55/35# performance; 45/25# group), box jumps (24/20)
15-12-9-6-3: Push press at 75% bodyweight– scale as needed, but they should be relatively heavy. 5-4-3-2-1: Rope climbs– scale to 20-16-12-8-4 of pull ups or pull up variations. Again, they should be challenging.