CrossFit 3000 South Melbourne – CrossFit
A: GALAGHER & McDONALD (Time)
2 RFT of:
16 x KB Swings (24/16 kg), 16 x Pull-Ups, 16 x Front Squats (50/30kg)
14 x KB Swings, 14 x Pull-Ups, 14 x Front Squats
12 x KB Swings, 12 x Pull-Ups, 12 x Front Squats
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.
or B: Wood (Time)
5 Rounds for time of:
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