Happy Friday!!!! Its a very exciting time with the CrossFit Invitationals being held in Melbourne this year on Sunday!  This might be the closest to the games that we may get! If you don’t have tickets it will be streamed live on Games.CrossFit.com 4pm-6pm

Strength: 3RM Squat Snatch (refer 140617)

Wod: For Time

  • 150 Double Unders *
  • 50 Wall Balls
  • 5 Rope Climbs
  • 50 Wall Balls
  • 150 Double Unders *

* if working on double unders avoid single skips and complete 2 minutes of double under practice instead.


– If you are reading this you have managed to survive another tough week of wods. What a great wod we have to finish up the working week.

– We have plenty of time here today to work up to our 3rm so there is no need to rush. If you find your max weight quicker then expected, take some weight off the bar and work on sets of 3 at a lighter weight

– What a great wod we have today. It’s a relatively fast wod that will over quicker then you think.

– Don’t pace this workout. Push a little harder then you would like too. If you are still completing perfect reps then you are not tired just yet. If your form breaks or you start hitting no reps then take a break until you are ready to get back into hard.

– Can anyone go unbroken today on this one?

Results (Click here)

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