The CrossFit Chamber – WOD

The Burn is real today folks… get after it… Happy Friday!

Warm-up

a) Gym length movment flow – 10 Mins

b) T-spin / Shoulder MOB

c) 1 Small round of WOD : 10 / 10 / 10

Push Jerk (Heavy set of 5)

10 Minute Cap

Build to a heavy set of 5 T and G Push Jerk

*Aim for ebound reps if confident

Metcon (Time)

3 Rounds for time

Run 200m

20 x KB Swings 20 / 12kg – must be unbroken

15 x lateral burpees over bar

10 x Push Jerks 50 / 35kg – Must be Unbroken

SCALING / NOTES:

Swings : reduce load to unborken

Push Jerk : Reduce load to go unbroken

RX PLUS:

Swings : 24 / 16kg

Jerks : 60 / 40kg