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16/06/16 – “Down! Up!”

WoD 

A: Gymnastics Skill / Strength Strict Pull Up, 5 x 3
  • Add weight if unassisted pull-ups are easy.
  • If using band do 5 reps each set.
  • All reps to be strict. NO kipping! #HoldTheStandard
  . B: WoD, For Time: 21 - 15 - 9 (reps) of: Hang Squat Clean (52.5 / 37.5 kg) Chest To Bar Pull UP
  • As alway scale as needed. This is deceptively potent.
  • 13 Min time cap.
.   . Post time to Beyond The Whiteboard.

CrossFit CBD's 5th annual "Decades Day" (foamily known as 80's Day) is back on SATURDAY 9th JULY!!

Any era, any artist/actor/star goes.

Prizes for best dressed. BBQ after our workout (Yes, we will be working out!).

Lets party like its 1949!!

decades.day.poster

 Score pic to follow...

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Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

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