Did you know CrossFit CBD is 4yrs TODAY?!!

Come celebrate with us TOMORROW, SATURDAY 9TH of January where we will hold a big Birthday WoD & BBQ/Pot luck*

(*Thats where everyone brings a Plate. We'll supply the (cold) snags!!)

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Pre: For Skillzzzzzzz:

  EMOM x 10 Mins: Odd Mins: 0:30 seconds of Toes To Bar* Even Mins: 0:30 second Superman Hold .

WoD: Each One For Time:

. 21 - 15 - 9 (reps) - 5 Min time cap - Russian Swings (32kg / 24kg) Box Jumps (24" / 20" )

• REST 2 Mins.

18 - 12 - 6 (reps) - 4 Min Time Cap - Same moves as above.

• REST 1 Min.

15 - 9 - 3 (reps) - 3 Min Time Cap - Same moves as above. .

• *On the EMOM skill, pick a number of T2B to focus on (if you have T2B). Otherwise pick a scale option to practice like kipping & focus on that.

      . Post T2B work from part A & your three WoD times to Beyond The Whiteboard.

Everybody jump! jump!!

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