CrossFit Cheltenham WOD

Skill / Strength

Establish a max set of ring muscle ups

WOD

Complete as many rounds as possible in 7 minutes of:

3 Muscle ups

7 Burpees

Rest 3 minutes

Complete as many rounds as possible in 7 minutes of:

3 Devils Press 22.5/15kg

7 Dumbbell box step overs 22.5/15kg & 24/20”

Scaled options

Muscle up options:

Strict banded pull ups / banded ring dips

Banded kipping/Chest to bar pull ups

Banded bar muscle ups

Ring transitions and ring dip

Jumping bar muscle ups

Reduce the weight/height of the devils press and step overs

3-2-1-GO!!