The CrossFit Chamber – WOD

Warm-up

A) Run 800m

B) Kelbs Bench press prep / DB snatch warm up

BP: Bench Press

Every 2 Minutes x 7 Sets

3-3-3-3-3-3-3

*Build to a heavy set of 3

*After each set, perform 5 x Tempo Ring Rows

WOD: Metcon (Time)

17.1ish :

For time : 10 Minute cap

30 x DB Snatch 22.5/15kg

15 x Burpee box jump over 24/20″

20 x DB snatch

15 x Burpee box jump over

10 x D/B snatch

15 x Burpee box jump over

*Any reps over the cap added on in seconds

OPTIONS

D/B : Reduce load

BBJ : Step over ( not RX )