Saturday 22nd June 2013

CrossFit Cheltenham WOD

In teams of five you will complete 2 rounds of the following with a 30 second rest between stations:

Team 1 will run 400m while the other teams complete as many reps as possible on one of the stations below. Then the athletes rotate to the next station and team 2 runs the 400m while the other teams complete AMRAP at their station. The faster you run the 400m the less time the other teams get at that station. The clock stops at each station when the last team member returns from the 400m.

400m Run
Kettlebell Swings 32/24/16/12/8kg
Wall Balls 20/14/14/10/10lb ball
Box Jumps 30/24/24/20/20" box
Pull Ups 1 Chest to bar/1 unassisted/2 Green bands/1 Blue Band 

There is no Rx'd height/weight for this WOD, instead you will have the choice of a range of 5 heights/weights and you will need to select athletes to use a suitable piece of equipment for their ability in order to accumulate maximum reps.

3-2-1-GO!!