The CrossFit Chamber – WOD

Accessory

A) Coach Dejong full body limber up

B) FBB PREP : In Teams of 2 : M4M for 2 Rounds each

30 Seconds Dub practice

8 x SA Kb Thrusters per side ( Very light )

8 x SA DB Rows per side

8 x Strict Knee 2 Chest ( 2-1-1-1 )

Shut it down at the 10 minute mark

WOD: Metcon (Time)

For time : 15 Minute cap

100 x Dubz

21 x Double KB Thrusters 20/12kg

21 x Toes 2 Bar

75 x Dubz

15 x KB Thruster

15 x Toes 2 Bar

50 x Dubz

9 x KB Thruster

9 x Toes 2 Bar

RX PLUS : 24/16kg x 2

OPTIONS:

Dubz : 1/2 reps OR x 2 singles

Thruster : Reduce load

T2B : Knee 2 Chest / Rings / Loaded Ab mat

EXTRA CREDIT

Big Stretch with the man the myth the legend