The CrossFit Chamber – WOD

Warm-up

a) Gymnastics flow

b) Use part A) as continuation of warm up

SKILL: Metcon (AMRAP – Rounds and Reps)

Skill WOD

In teams of 3 – AMRAP 12 Minutes

12 x rope climbs ( 4 each )

60m Bear Crawl – 2 x 10m rounds each – tag team

*Reps must be competed 1 for 1 for 1

Scale : 15 ft / 2 x bench pulls

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

21 x Box Jumps – step down

15 / 12 x HR Push Ups

9 x Power Cleans 50 / 35kg

RX PLUS:

Dips

B/B : 60/40kg