CrossFit 42 South

WOD: Friday the 4th July 2014


GPP and Comp

Strength

Front squats 5rm

*Try get heavier then last time http://crossfitmsd.com.au/wod-friday-the-30th-may-2014/

 

Partner WOD

With 1 athlete working at a time 

50-40-30-20-10 of:

Wall balls 9/7kg

Hang power cleans 40/30kg

*Share the work load however you and your partner wish.


COMP

Doing the same as GPP today. You are all banged up atm. No extra work. Maybe a few bicep curls but nothing else. If you must do extra, do mobility. Can you OHS 2×24/16kg kettlebells? I cant, and I've decided to work on it. 

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2 Responses to “WOD: Friday the 4th July 2014”

  1. Chelsea walker says:

    85 kg 5rm front squat 

    16.45rx did workout as individual likes this one actually 

  2. Chrissy Chamley says:

    Just want to say a big thanks to everyone at MSD for making my first week of crossfit so enjoyable! I've become instantly addicted to this training 😀