On the 10th Day of Christmas CrossFit CBD Gave To Me.......

Classic Mainsite WoD: "Swunning"

For Time:

75 Kettlebell Swings (24 / 16 kg)

1600m Double Block Run

75 Kettlebell Swings

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• A tried & tested classic. Can you go unbroken on either on the big sets go swings AND can you run that mile as fast as possible getting yourself a PR in the distance??
• Note your run time as part of you overall score.
• 20 Min Time Cap.
• Scale As Needed.
• Compare to 22/12/15

After Bash: Gymnastics Skill  

'EMOM' x 5 Mins

Toes To Bar OR Kipping Swings

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• Pick a number of T2B and work on the quality of your movement.
• If you aren't able to get T2B today we want you work on your Kipping Swing. Master the basics & the results will flow.

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Post WoD time to Beyond The Whiteboard.

Our 6am-er's wanted to face the rising sun of this Summer Solstace!

Good work team!!