Did you know CrossFit CBD will be 4yrs old on January 8th?!!

Come celebrate with us on Saturday 9th January where we will hold a big Birthday WoD & BBQ/Paleo pot luck*

(*Thats where everyone brings a Plate. We’ll supply the non-paleo donuts!!)

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WoD: For Rounds & Reps:

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Complete As Many Rounds/Reps As Possible in 30 Minutes:

10 Russian Kettlebell Swings (Heavy, you choose the load)

China Town Run

10 Alternating Dumbbell Snatch – 5 e/arm – (Heavy, you choose the load)

90 seconds REST

• Stay consistent with your round splits. Use the rest to keep intensity at a decent level throughout.

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Post number of rounds to comments.

Dane & Matt are all to aware of the awesome feeling you get from the Assault Bikes!

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