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

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WoD: Each One For Time:

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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.

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• *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.

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

Everybody jump! jump!!

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