Monday 6th January 2014

CrossFit Cheltenham WOD

CrossFit Class

'Filthy Fifty'

For time:

50 Box jumps 24/20"
50 Jumping pull-ups
50 Kettlebell swings, 16/12kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/12kg
50 Back extensions
50 Wall ball shots 20/14lb ball
50 Burpees
50 Double unders


3-2-1-GO!!

Competitors Class

Skill / Strength

8 Minutes to establish a 3 rep max push press

3 x Max effort push press at 85% of the 3RM

Metcon
"Macho Man"
EMOM for as long as possible:
3 Power Cleans 85/60kg
3 Front Squats 85/60kg
3 Jerks 85/60kg


Gymnastics

5 x max distance handstand walk

3-2-1-GO!!