Announcements

Wednesday 25th April – 8 & 9am WODs only due to Anzac Day Public Holiday

CrossFit 3000 South Melbourne – CrossFit

A: Gallagher and McDonald (Time)

Partner WOD – Gallagher and McDonald

2 rounds for time of:

200m run

16 x KB Swings (24/16 kg)

16 x Pull ups

16 x Front Squats (50/30kg)

200m run

14 x KB Swings

14 x Pull ups

14 x Front Squats

200m run

12 x KB Swings

12 x Pull ups

12 x Front Squats

or B: Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here