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!!