Thank you to everyone who came out for the Xmas drinks yesterday. #CrossFitCBDMembersAreTheBest

Great turnout for our Xmas drinks. 🙂

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Strength WoD: "The Four Tops"

For Load:

Back Squat

4 - 4 - 4 - 4

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• Tempo today is 20X1

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After Bash: Double Tabata

Tabata Push Ups

Tabata Superman Hold

(Hold Hollow Hold during 10 sec "rest")

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• A "Tabata" is a 20 second work interval in which we attempt max reps in the time. We then immediately take a 10 second rest break. A typical Tabata interval last for 8 rounds of this 20s "on / 10s "off".
• Today we will do two Tabata's back-to-back.

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Post Squat Loads & Tabata Push Up score (not scoring the supermans) to Beyond The Whiteboard.

"Any time we squeeze the butt we stabilise the Pelvis" - Carl Paoli