The CrossFit Chamber – WOD

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Warm-up

A) Banded Hips x 2 Mins

B) Gym Length lunge flow – load cossacks

C) Glutes

D) Barbell Tech all movements

LIFT: Metcon (Weight)

Barbell Complex

Every 4 Minutes x 5 Sets :

5 x Hang Power Cleans

Superset

10 x Revere Lunges – Alternating legs ( 5/5 )

Super set

10-20 Second Ring Support – High Rings

*Option

5 x Hang Power Snatches

Super set

10 x Snatch Grip Reverse Lunges

Superset

20 Second Ring Support

*Ring Supports – Aim for perfect positioning – use low rings if need be

WOD: Metcon (Time)

” Finisher ”

1 Round for time – 7 Minute cap

25 x Ab Mat Sit Ups

50 x Wall Balls 9 / 6kg

25 x Ab Mat Sit Ups