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