CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

With a 3 minute rest between each part, complete the following:

Part A

5 Min AMRAP of:

250m row

7 Burpees over the rower

Part B

5 Min AMRAP of:

15 Box jumps with a step down 24/20"

15 Kettlebell swings 32/24kg

Part C

5 Min AMRAP of:

20 Wall balls 9/6kg to a 10/9' target

5 Muscle ups

Part D

5 Min AMRAP on the following increasing ladder :

1 Hang squat clean thrusters 60/42.5kg

Run 100m

2 Hang squat clean thrusters 60/42.5kg

Run 100m

3 Hang squat clean thrusters 60/42.5kg

Run 100m

4, 5, 6, 7....etc

3-2-1-GO!!