The CrossFit Chamber – WOD

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Warm-up

Kelbs / Jenn Freestyle flow

WOD: Metcon (Calories)

In Teams of 3 , 7 Rounds each for time:

30 Second Assault bike

90 second Rest

* In Rest period, perform 20m Dead ball bear hug carry 55/35kg

P1 : 30 Seconds

P2 : 30 Seconds

P3 : 30 Seconds

REST 30 ( or remainder of 2 minute block )

REPEAT for 7 efforts each

Record team cals at completion of workout

RX PLUS : 65/45kg

FFS: TABATA AB MAT SITUP (AMRAP – Reps)

FFS weekly challenge:

8 x 20/10

Ab mat sit up

*Hands must touch floor behind head, floor in front of feet

PLANK: Metcon (No Measure)

TABATA Plank

8 x 20/10

Plank hold, add load if neccessary