CrossFit 42 South

WOD: Saturday the 6th December 2014

Our newsletter is up check it out HERE

Please be sure to post your comment to the "reflect and acknowledge" post please

Make sure you are aware of the times for the christmas/new years period. 

Lastly, Christmas party at the box tonight. Bring some drinks and food for a bbq. Should be a good night. 


GPP

"Helen"

3 rounds for time of:

400m run

21 KBS 24/16kg

12 pull ups


Comp

Weightlifting

1rm squat clean thruster

 

Conditioning

EMOM for 21min

1st– 5 squat clean thrusters @ 70%

2nd– 3-5 muscle ups

3rd– 12/10cal air bike HARD

 

Finisher

300 double unders for time

*Every break = 2 burpees to be done on the spot


 

Hope you are all getting into the Christmas spirit. Lisa and I put our tree up last weekend. It's such an awesome time of the year, embrace it……. 
 
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One Response to “WOD: Saturday the 6th December 2014”

  1. chelsea walker says:

    Weightlifting

    1rm squat clean thruster at 65kg missed 70kg

    Conditioning

    EMOM for 21min

    1st- 5 squat clean thrusters @ 70%

    2nd- 3-5 muscle ups

    3rd- 12/10cal air bike HARD

    46kg got it all done with 5 c2b's

    Finisher

    300 double unders for time: 7;31 disgraceful effort with my double unders think I did more burpees than double unders :-/

    *Every break = 2 burpees to be done on the spot