CrossFit Cheltenham WOD
Skill / Strength
Every minute on the minute for 8 minutes complete:
1 Hang squat snatch + 1 Overhead Squat
WOD
Complete for time:
15 Overhead squats 60/42.5kg
15 Muscle ups
400m Run
12 Overhead squats 60/42.5kg
12 Muscle ups
400m Run
9 Overhead squats 60/42.5kg
9 Muscle ups
400 Run
Scaled options
Hang Power Snatch and overhead squat to manageable depth
Overhead Squat to comfortable depth, front squat or goblet squat
Banded pull ups / muscle ups, temporary bar jumping pull ups / jumping muscle ups
(It’s crucial that you keep developing both strict strength and muscle up transition technique to eventually perform your first muscle up)
3-2-1-GO!!