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!!

 Score pic to follow...