CrossFit Cheltenham WOD
Working in same sex threes complete the following 2 parts:
Part A
With only 2 athletes working at any time complete as many reps as possible in 14 minutes of:
20 Synchronised box step ups 20"
20 Synchronised down ups
20 Synchronised goblet squats both holding a 20/15kg plate
Part B
With only 2 athletes working at any time on 2 barbells, complete as many reps as possible in 14 minutes of:
10 Synchronised deadlifts 40/27.5kg
10 Synchronised hang cleans 40/27.5kg
10 Synchronised shoulder to overhead 40/27.5kg
(Aside from the touch and go deadlift reps, if either barbell is placed on the floor at any time a penalty of 5 burpees must be completed immediately. Therefore when changing athletes, bars must be passed across from one athlete to the next)
3-2-1-GO!!
High Intensity Class
Complete as many reps as possible in 25 minutes of:
800m run
25 Burpees to a plate
5 Press Ups
25 Box Jumps
600m run
20 Burpees to a plate
5 Press Ups
20 Box Jumps
400m Run
15 Burpees to a plate
5 Press Ups
15 Box Jumps
200m
10 Burpees to a plate
5 Press Ups
10 Box Jumps
Then in the remaining time complete as many reps as possible of:
Hand release burpee box jump overs
3-2-1-GO!!