Tuesday 29-7-2014
July 28th, 2014
WOD – CrossFit Brisbane
[A] For time:
50 Wall Ball, 20lb (14lb)
10 KB Swing, 24kg (16kg)
40 Wall Ball, 20lb (14lb)
20 KB Swing, 24kg (16kg)
30 Wall Ball, 20lb (14lb)
30 KB Swing, 24kg (16kg)
20 Wall Ball, 20lb (14lb)
40 KB Swing, 24kg (16kg)
10 Wall Ball, 20lb (14lb)
50 KB Swing, 24kg (16kg)
SKILL: 2min max effort Ab mat sit-ups
FUNDAMENTALS: For Time:
200m run
10 KB Swing
200m run
10 pushups
200m run
10 ab mat sit ups
200m run
TRAVEL WOD:
For time:
50 Air Squats
10 KB Swing, 24kg (16kg)
40 Air Squats
20 KB Swing, 24kg (16kg)
30 Air Squats
30 KB Swing, 24kg (16kg)
20 Air Squats
40 KB Swing, 24kg (16kg)
10 Air Squats
50 KB Swing, 24kg (16kg)
COMPETITION TRAINING (Optional):
[COMP A] EMOTM 10 mins
Clean & Jerk x 2
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