Did you know CrossFit CBD will be 4yrs old on Friday?!!

Come celebrate with us on Saturday 9th January where we will hold a big Birthday WoD & BBQ/Paleo pot luck*

(*Thats where everyone brings a Plate. We'll supply the non-paleo donuts!!)

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Pre - WoD: For Time:

  500m Row .

WoD: For REPS

5 Rounds: 1 Min Wall Ball Shots (9kg / 7kg, 10ft / 10ft) 1 Min Burpee To Bar (6" reach) 1 Min REST .

Post - WoD: For Time:

  500m Row .      

• Both Rows' are to be full effort. See how your time compares from fresh to fatigued. See also whether your technique changes when tired too.

      . Post both Row times & your REP score to Beyond The Whiteboard.  

The first day back at school is always the best hey?!

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