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Friday WOD 21-6-19

June 20th, 2019

Friday WOD 21-6-19

Because of the CrossFit Gymnastics Course being run at the box on Saturday.

We are doing a:

5km Run for time

8am Start at Gosling Creek, get there at 7.40am for the route.

Saturdays WOD will be a 5km run time trial with the crew at https://www.parkrun.com.au/orange/

You will need to register (Free, once only) at: https://www.parkrun.com.au/register/

We will redo this in 6 weeks time.


Fridays WOD is:

5 rounds, for time of:
Run, 400m
15 Chest-to-Bar Pull-ups
15 Burpees


[A] For time:
5 Deadlift, 160kg (107kg)
1 Rope Climb
4 Deadlift, 160kg (107kg)
2 Rope Climb
3 Deadlift, 160kg (107kg)
3 Rope Climb
2 Deadlift, 160kg (107kg)
4 Rope Climb
1 Deadlift, 160kg (107kg)
5 Rope Climb

[B] For total distance:
Handstand Walk

8 intervals of 30 sec walking followed by 30 secs resting

Score = total distance covered for the 8 intervals

[C] Yoke Walk
4 x 20m
for max load

Thank you: https://www.crossfitbrisbane.com/blog/blog_index.html


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