Saturday 6th April 2019

CrossFit Cheltenham WOD

CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD - Working in mixed sex teams of 4 (2 Male/2 Female) complete the following 2 parts:

Part A

Complete the following for time:

400m Plate carry 20/15/10/5kg (4 people working with 1 plate each)

400m Sled pull working only in male/female pairs on the straps at any time 70kg (the other athletes can push)

Part B

Complete as many reps as possible in 12 minutes of:

Max calories on the rower (3 minutes per athlete)

10 Synchronised shoulder to overhead (choose the weight) (2 Working)

10 Synchronised over bar burpees (2 Working)

30 Pull ups / Burpee assisted pull ups

10 Synchronised shoulder to overhead choose the weight

10 Synchronised over bar burpees

25 Chest to bar pull ups / Burpee assisted Chest to bar pull ups

10 Synchronised shoulder to overhead choose the weight

10 Synchronised over bar burpees

20 Bar muscle ups / 2 sync burpees for all three athletes then an assisted bar muscle up

Part B is scored in 2 parts, the total weight on the bars and the total reps completed.

3-2-1-GO!!