CrossFit Cheltenham WOD
Skill / Strength
Establish a 10 rep max overhead squat
Metcon
In same sex teams of 3 complete as many meters as possible on the rower and as many rounds as possible in 18 minutes on the following:
One athlete rows 500m while the other 2 athletes complete AMRAP of:
10 Front squats 80/55kg
20 Bar muscle ups (assisted by partner if needed)
30 Kettlebell swings 32/24kg
Athletes rotate after every 500m on the rower
3-2-1-GO!!
Skill / Strength
Establish a 10 rep max overhead squat
Metcon
In same sex teams of 3 complete as many meters as possible on the rower and as many rounds as possible in 18 minutes on the following:
One athlete rows 500m while the other 2 athletes complete AMRAP of:
10 Front squats 80/55kg
20 Bar muscle ups (assisted by partner if needed)
30 Kettlebell swings 32/24kg
Athletes rotate after every 500m on the rower
3-2-1-GO!!
