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

Come celebrate with us THIS SATURDAY 9TH of January where we will hold a big Birthday WoD & BBQ/Paleo pot luck*

(*Thats where everyone brings a Plate. We'll supply the snags!!)

Pre: For Load:

Pendlay Row 4 x 5, rest 90 secs between. Hold same weight across all working sets. .

. 21 Push Press** (50kg / 35kg) 75 Double Unders 15 Push Press 50 Double Unders 9 Push Press 25 Double Unders 6 Push Press .

** The Push Press sets must be UNBROKEN sets. If you put the bar down. If you lower the bar from front rack. If you try to rest it on back rack? Then you start that set over again at 0 reps.
Bar is taken from floor. NO racks.

. Post P-Row load & your WoD time to Beyond The Whiteboard.

Vincente is a Dippin' & a Drivin' !!

. . .