CrossFit 42 South

WOD: Wednesday the 24th June 2015

CrossFit Class

Warm up

EMOM for 10min

Odd- 12 KBS

Even- 6 t2b

*During rest time, stretch and mobilise your calfs



3 rounds for time of:

800m run

30 sit ups

30 deadlifts 70/50kg

30 burpees


Comp group

Barbell Conditioning

A. 7min AMRAP of Strict Press:

20 reps at 40/30

20 reps at 50/35

AMRAP at 60/40


3 min Rest


B. 7min AMRAP of Front Rack Step Out Lunges:

20 reps at 50/35

20 reps at 60/40

AMRAP at 70/45


3 min Rest


C. 7min AMRAP of Push Press:

20 reps at 60/40

20 reps at 70/45

AMRAP at 85/60


*Do the above AMRAPs going 1min on, 1min off.




Front Squats, 85/60kg

Bar Muscle ups

*Scale bar muscle up with band if needed.


Gymnastics Conditioning

If you have time for it and you are feeling good check it out and get it done. Main focus is on the work above. Maybe do the extra work tomorrow?





2 Responses to “WOD: Wednesday the 24th June 2015”

  1. Lucy says:

    Strict press- 4 reps

    lunges – 31 reps

    push press – 7 reps

    conditioning – 8:25 rx

    7×1 strict muscle ups done will catch up the rest tomorrow



  2. Nikki says:

    A) strict pull ups – 36 

    B) lunges – 35 

    C) kb swings – 20kg.  24kg.  32kg = 13 

    9.05 rx holding my self above the bar got a little tricky on my wrist