CrossFit 42 South

Tuesday the 27th August 2013


“The Airforce WOD”

For time:

20 Thrusters

20 Sumo Deadlift High-Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats


Men will use a 42.5kg barbell. Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.


Additional Work (do after main WOD)

6 rounds of:

30 seconds ring support

30 seconds rest

30 seconds active bar hang

30 seconds rest



Comments are closed.