Mon 25th Apr

CrossFit 3000 South Melbourne – CrossFit

Partner/Team WOD


2 rounds of:-

200m run

16 kettlebell swings (24/16kg)

16 pull-ups

16 front squats (50/30kg)

200m run

14 kettlebell swings (24/16kg)

14 pull-ups

14 front squats (50/30kg)

200m run

12 kettlebell swings (24/16kg)

12 pull-ups

12 front squats (50/30kg)
Do this solo, or with a partner to honour 2 mates. If doing as a Partner WOD, one partner does the the 16s, and then the other does the 14s etc.

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,

and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.

Close Menu
Close Panel