On the 3rd Day of Christmas CrossFit CBD Gave To Me.......

Benchmark Testing WoD:

2km Row Time Trial

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• There are very few WoDs that hurt as much as a 2km TT on the erg!!
• If you give this your all & really go for a PR you will know what we mean!
• Compare to 11/04/16
• Scale As Needed.

After Bash: Midline  

Time Priority Durante Core

AMRAP in 9 Mins:

10 Hollow Rocks

10 V-Ups

10 V-Tuck Ups

10 Second Hollow Hold

REST 1 Min between rounds

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• Its back! This is a burner for sure but is good for the soul!
• Think back to what didn't go so well last time. If need be scale back to get the positions correct.
• There are full scale options on all moves so scale as needed.

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Post Row Time & Core result to Beyond The Whiteboard.