Monday 22nd June 2015

CrossFit Cheltenham WOD

Skill / Strength

Take your percentages from 90% of your 1RM back squat

Back squat 1x3@80% 1x3@85% 1xmax@90%

Metcon 


CrossFit Cheltenham Mixed Sex Pairs WOD 3

Alternate between athletes after each round to complete as many rounds in 4 minutes as possible of:

8 Pull ups (assisted if needed)
8 Shoulder to overhead 37.5/26kg

15 seconds rest then...

With only one person working at any time complete as many reps as possible in 4 minutes of:

10 Toes to bar
10 Burpee box jump overs 20”

A knee lift above parallel can be substituted in for the toes to bar but only the burpee box jump over reps would be counted towards your total score (the knee lifts would be compulsory each round, but count for nothing towards your final score)

3-2-1-GO!!