Monday 15th September 2014

CrossFit Cheltenham WOD

CrossFit Class

Skill / Strength

Work up to a 3 rep max split jerk then complete 1x3@95% and 1x3@90%

Metcon

Complete the following for time:

21 Deadlifts 100/70kg
400m Run
18 Deadlifts 100/70kg
400m Run
15 Deadlifts 100/70kg
400m Run
12 Deadlifts 100/70kg
400m Run

3-2-1-GO!!

Competitors Class

With a partner of the opposite sex, only one athlete can work at any time, to complete 12 rounds of the following for time:
(Athletes must complete a full round each before they can swap)

12 Kettlebell swings 24/16kg
12 Shoulder to overhead 42.5/30kg
12 Box jumps 24/20"

3-2-1-GO!!