Saturday 8th February 2014

CrossFit Cheltenham WOD

In same sex teams of 3 complete the following 3 parts with a 2 minute rest between parts:

Part A

You have 10 minutes to each establish a 3 rep max front squat using a single barbell. You can take turns in any order but the weight can only be increased.

Part B

Complete AMRAP in 10 Minutes of:
(Athletes must take turns and stay in the same order. If an athlete completes the last rep of an exercise they must rotate out and 'rest'. A full 'good' rep must be completed before an athlete can rotate into 'resting')

10 Kettlebell burpee box step overs 1.5/1 pood
10 Double unders

Part C

In 10 minutes progress as far as you can on the following Fran ladder:
(Athletes must take turns and stay in the same order. If an athlete completes the last rep of an exercise they must rotate out and 'rest'. A full 'good' rep must be completed before an athlete can rotate into 'resting')

3 Thrusters 42.5/30kg
3 Pull ups
6 Thrusters 42.5/30kg
6 Pull ups
9 Thrusters 42.5/30kg
9 Pull ups
12/12. 15/15, 18/18, 21/21....etc

3-2-1-GO!!