The CrossFit Chamber – WOD

Warm-up

TGU / T2B progressions

WOD: Metcon (AMRAP – Reps)

In teams of 3

AMRAP in 18 Minutes

150 x Cal Assault Bike

90 x Toes 2 Bar

30 x Deadball Over Shoulder 55/35kg

*Score total rep

Share cals / reps as pleased , 1 person working at a time

RX PLUS : 65/45kg

T2B : Rings / Strict Kipping knee 2 chest

DB : Reduce Load

Accessory

Stability / Core Finisher – 12 Minute cap

In Teams of 2 : 3 Rounds each – Round for Round

3 x Turkish get ups per side

Superset

30 Second weighted Plank hold

*Perfect positiong for TGU – keep light and smooth

*If not going overhead – Double KB front rack holds – 60 seconds