CrossFit 42 South

WOD: Monday the 14th April 2014

Free Trial Class at 5:30pm


Strength

Back squats 3×5 @ 70%

*You’ll squat 2x a week over the next 3 months. Try to add 2.5kg to each session for as long as you can. When it starts to get pretty heavy just add 2.5kg for the week and hit that new weight twice before adding the following week. When you can’t add more weight and get the reps done talk to me and I’ll tell you your next step.

 

WOD

5 rounds for time and total reps of:

Run 400m

ME strict pull ups + ME kipping pull ups


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On the 29th April all classes will be doing this WOD for Josh. He done the Open with us for a few weeks before his life was sadley taken. He was a great guy and we will be sure to give it everything we have when we do this WOD. 

We will ask that you bring a donation with you on the day. This donation will be to help his wife Amanda and their unborn baby. 

Feel free to share this around and get everyone and anyone you know on board… 

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