The CrossFit Chamber – WOD

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Warm-up

A) Banded Lats

B) Banded Hips

C) Booty Walks

D) Row 5 x 30/30

WOD: Metcon (AMRAP – Reps)

In Teams of 2 : AMRAP in 18 Minutes

80 / 70 x Cal Row

40 x Burpees over rower leg

60 / 50 x Cal Row

30 x Deadball 2 Shoulder 55/35kg

20m Deadball Carry Each 55/35kg

*Share cals / reps as pleased

RX PLUS : 65/45kg

OPTIONS:: Reduce Deadball Load

CF: Metcon (AMRAP – Reps)

Core Finisher

Alternating TABATA 12 Rounds ( 6 of each )

Odd : Ab mat Sit Ups

Even : Plank hold

*Score Ab mat reps