CrossFit 42 South

WOD: Saturday the 11th April 2015

CrossFit Class

Partner warm up

30 over unders

*Do this as fast as possible. Break up reps between the pair how ever you wish.



1rm front squat in 10min



With a partner complete the following workout for time:

3 rounds of:

50 wall balls 9/7kg

50 KBs 24/16kg

*Break up reps however you wish. Just compete all wb before starting kbs like you would if you was on your own.


Comp group


30 muscle ups for time

*2 scores for this today. First is ME UB muscle ups, second is your time to complete 30 reps. Get after the UB set even if it slows down your overall time. We want the two scores please.

*10min cut off



A1) 3xME strict c2b pull ups –rest :30

A2) 3xME strict HSPU –rest :30

Share this with your friends who say CrossFit is "Dangerous". If an orthopedic surgeon says it's safe and is willing to do it then I think the keyboard warriors needs to shut up, give it a go and see for their selves. 

2 Responses to “WOD: Saturday the 11th April 2015”

  1. Ty says:

    21 m/ups 12 min then gone

     Strict c2b me 10/6/5

    strict hspu 3/4/2

    50 t2b 2:16

  2. Nikki says:

    3x Max effort hspu – 8-5-3 

    3x Max effort c2b – 5-4-3 

    ghd situps – 3×20 

    row for leasire