The CrossFit Chamber – Friday Feelzzz

Split Jerk (1×1)

E2MOM x 8 Sets

Set 1: 5 reps @ 50%

Set 2: 3 reps

Set 3: 2 Reps

Set 4-8: 1 Rep (5 x singles)

* First single @ 75/80%

Handstand Walk (1 x max distance)

10 Min Cap

Work to max unbroken handstand walk.

Freestanding Handstand Practice (No Measure)

Max effort Freestanding Handstand hold (Time)

Gymnastics play – 12 min cap

Max effort freestanding Handstand hold

Scaling :

* Team up – work with a buddy

* Use wall as guide, play with hand balancing

* Have fun with it 🙂

Metcon (Distance)

Deadball Carry

1x Max Effort for meters across 10m shuttles.

Rx

65/45

RxPlus

85/55

Metcon (Time)

2010 CrossFit Games – Helen From Hell

Run 1200 m

63 x KBS 24/16kg

36 x Pull ups

Run 800m

42 x KBS

24 x Pull ups

Run 400m

21 x KBS

12 x Pull ups
Wod is in pairs and to be shared as evenly as possible.

Scaling:

Reduce load of KB

Jumping pull ups or ring rows