The CrossFit Chamber – WOD

A nice team clean out sprinkled with some gymnasty skill to compliment the the strongman gainz of yesterday.

Share all reps and distances as pleased , whatever you do, keep the team moving !

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Warm-up

A) 400m Team Run

B) ROTATING EMOM 9 MINUTES ( 30/30 )

Station 1: 30 Second Wall sit

Station 2 : 30 Second Ring Support

Station 3 : 30 Second Deadball Hold – Lightish

C) ROPE CLIMB : Demo of safely coming down rope

WOD: Metcon (AMRAP – Rounds and Reps)

Engine / Skills / Gymnastics

In teams of 3 AMRAP in 25 Minutes

1200m x Run

9 x Rope Climbs – Roof

75 x Calories Bike

45 x Push Ups

120m x Deadball Carry 55/35kg or less

RX PLUS :

DBall 65/45kg

Push Ups : Ring Dips

Rope : Legless rope climbs to 15 ft

OPTIONS:

Rope : 15ft with legs / AHAP / 3 x Floor pulls

Push Ups : Worm

DB: Reduce Load