CrossFit 42 South

WOD: Thursday the 11th June 201

CrossFit Class

Warm up

Try get in early to row 5min then get some double under practice work in please.

Then…

3 rounds of:

10 push press wall balls

10 barbell rows

10 band pull a parts

10 pas throughs

Strength

Press 3×5

*Add weight from last week

Conditioning

For time:

Run 1km

100 double unders

Run 800m

80 double unders

Run 625m

60 double unders

Run 400m

40 double unders

Run 200m

20 double unders


Comp group

Conditioning

For time:

Run 1km

Row 1km

Run 800m

Row 800m

Run 625m

Row 625m

Run 400m

Row 400m

Run 200m

Row 200m



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4 Responses to “WOD: Thursday the 11th June 201”

  1. Chelsea walker says:

    Completed in 29:56 pretty happy to have got under 30 mins considerng my legs are still dying from Mondays workout struggled heaps with running and getting legs going 

  2. Ty says:

    31 min ankle really feeling double under and running volume this week, felt like heaps left on the tank just got sore but didn't stop running 

  3. Nikki says:

    Did Amanda today 

    9-7-5 muscle ups and snatch @40kg = 14.12

    running rowing wod = 32.00 disappointed with the time but that's how it went 

  4. Lucy says:

    Conditioning- 30.11 really wanted under30mins so close lol

    5×5 strict HSPU with 5kg plate deficit