Friday 8th February 2019

CrossFit CheltenhamWOD

Skill / Strength 

Efficiency of movements in the WOD


Complete 6 rounds for time of:

400m Run

30 Double unders

24 Wall balls 9/6kg to 10/9’

18 Dumbbell snatch 22.5/15kg

12 Ring dips

Scaled options

200m Run or Row / Bike

60 Single skips 

4/2kg Wall ball to comfortable height and to a comfortable squat depth

10/5kg Dumbbell snatch or kettlebell swing 12/8kg

Banded or feet on floor Ring dips / Press ups / Press ups to box