On the 2nd Day of Christmas CrossFit CBD Gave To Me.......

Mainsite WoD #1: "Fast AND Heavy"

21 Dumbbell Thrusters, pick load

China Town Run

18 Dumbbell Thrusters, pick load

China Town Run

15 Dumbbell Thrusters, pick load

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• This was the first ever workout posted on CrossFit.Com way back on 10th February 2001!  Check out the original post itself here
• This has stood the test of time & is just as relevant and taxing now as it was then!
• YOU choose the weight of your DB's. The idea is to lift heavy yes, BUT it is also to do them fast and run hard. Can you handle the heat of this??
• When you record this post your load choice, your time & in your own notes list your bodyweight as it was how they ranked this one back then.
• 15 min time cap.
• Scale As Needed.

After Bash: Pulling Strength 

10 x 3 Strict Pull Ups

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• Rest no longer than 40 seconds between sets. Essentially we will work it like an "EMOM"
• 10 min cap.
• Add weight if able.

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Post WoD Time & DB load to Beyond The Whiteboard.

Congratulations to Matt who went & WON his age division (35-39) at the Moorabin Masterbowl at the weekend!! Supurb effort Matt, everyone at CBD is so proud of you!!!!