Monday 16th September 2019

CrossFit Cheltenham WOD

Skill / Strength 


Every 1:30 for 5 sets, complete a complex of:


1 Pull up

1 Chest to bar pull up

1 Bar muscle up


Then 2,2,2 / 3,3,3 ...etc until 5,5,5


WOD


Working for 3 minutes and resting for 3 minutes for a total of 3 rounds complete:


30 Alternating hang dumbbell snatch 22.5/15kg

60 Double unders


In remaining time complete as many rounds as possible of:


1 Pull up

1 Chest to bar pull up

1 Bar muscle up


Scaled options


30 Alternating hang dumbbell snatch 10/5kg

60 Single unders


1 Strict pull up

1 Kipping pull up

1 Chest to bar pull up


Or


1 Temp bar pull up

1 Temp bar chest to bar pull up

1 Jumping bar muscle up


3-2-1-GO!!