The CrossFit Chamber – WOD

Massive week in attendance last week crew , smashed it with consistency… let’s do it all again this week 🙂

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A) Ass Bike / Ski 5 x 30/30

B) Buddy 3 Way T Spine Opener

C ) 3 Sets of

8 x KB Half kneeling press P / Side

10m x Baby Walk forward

10m reverse lunge + Rotation

D) BB tech

Press: Shoulder Press

E2.30 x 5 Sets :

2 x Strict Shoulder Press


5 x Push Jerk – Aim for speedy , efficient rebound

*If no push jerk, work Push Press

*Build to max for this complex

WOD: Metcon (Time)

For total time and for calories

2 Minutes on Assault bike – calories

10 x Deadball Over Shoulder 55/35kg

20 x Burpee Box Jumps 24 / 20″”

30 x Double Kettlebell Push Press 20/12kg x 2


5/3 x Muscle ups before deadball

Deadball load : 65/45kg

Box height : 30/24″

KB load : 24/16kg x 2

AB: Metcon (Calories)

Calories achieved in 2 minutes