The CrossFit Chamber – WOD

Warm-up

A) 5 min heart starter

B) FBB Overhead prep:

Half kneeling press / scap push ups / Banded lateral walks

PRESS: Shoulder Press

EMOM x 3

6 x SG Press – Empty BB only

E2MOM x 5 Sets :

1 x Strict Press

Plus

5 x Push Jerk / Push Press to max

*Build load every set

WOD: Metcon (Time)

3 Rounds for time

10 x Push Jerks 52.5/35kg

15/12 x Toes 2 Bar

20 x KB Swings 20/12kg

REST 2 MINUTES BETWEEN SETS

RX PLUS:

60/40, 24/16kg

ALTERNATIVES

BB: 40/30, 30/20kg or less

T2B : Rings / knee raises

Swings: Russian / reduce load