Monday 6th April 2015

CrossFit Cheltenham WOD

Skill / Strength

Alternate between the following:

Weighted pull ups 5-5-5-5-5
Ring dips with a 3 second descend, 3 second pause and 3 second ascend 5-5-5-5-5

Metcon

Part 1
Complete as many reps as possible in 4 minutes on the following ladder:

1 of each then 2,3,4,5,6,7...etc
Push press 42.5/30kg
Pull up
Box jump 24/20"

2 min rest

Part 2
Complete the following for time:

Whatever round you finished in above start there and work down to the 1's. 

eg finished on 4 of the 8 push presses you have scored 88 reps in part 1 and you will start part 2 with 8/8/8 and descend down to 1/1/1 for time

3-2-1-GO!!