CrossFit CBD will soon be turning 7 YEARS OLD!!!
.
Help us celebrate by bagging yourself an anniversary tee!!
(PRE-ORDERS now open, for 1 week only!!!!)

WoD - "Ship Creek"

Complete For Time:

800m / 750m Row

21 Hang Power Snatch

21 Box Jumps

400m / 350m Row

15 Hang Power Snatch

15 Box Jumps

200m / 175m Row

9 Hang Power Snatch

9 Box Jumps

.

M: 42.5kg barbell, 24" box.

W: 30kg barbell, 20" box

.

• Going on from last weeks heavy Hang Power Snatch singles where you all found exactly what you were able to lift. Today we want to move that barbell very quickly! Take your 1RM from last week & look to use no more than 65% of that. You want to be able to complete your set of 21 in 2-3 maximum.
• All your jumps today are going to be "step-down" jumps. No rebounding today folks. Lets see you work on that pacing whilst having to quickly reset yourself.
• And lastly the row. You only have 3 efforts on the machine AND they get smaller each time. You know what that means right??? Lets go!!!
• Hold the standards. Form is priority as always.
• Modify as needed.

.

Post your TIME to your Beyond The Whiteboard account.