CrossFit 42 South

WOD: Tuesday the 16th June 2015

CrossFit Class

Warm up

5 sets of:

9 air squats

7 KBS

5 push ups

3 hang power cleans

*Build to a moderate-tough HPC to get you ready for the WOD.

 

Conditioning

Every 2min for 10 sets total complete the following:

6 hang power cleans 60/40kg

12 burpees

*Score will be fastest and slowest times. 


Comp group

Conditioning

A) “Strict Nicole”

AMRAP 20 of:

400m Run + Max reps of unbroken Strict Pull ups – every time you come off the bar run another 400m

 

-Rest 5-10min

 

B) 10 Rounds of:

10 Hang Power Cleans, 70/47.5kg

10 Cal Assault Bike

Rest 1 minute between rounds.


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2 Responses to “WOD: Tuesday the 16th June 2015”

  1. Lucy says:

    Strict Nicole – 36 reps

    10 rounds – 24.40

  2. Nikki says:

    Strict Nicole – 42