Todays workout is in memory of Emma R. Emma was a former member of CBD who had been a loyal member with us for over 3 years.

Sadly she passed away three years ago & is sorely missed by all who knew her. She will not be forgotten by us on the RoD.

Once a part of the CBD family, always a part of it.

RIP Emma x

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Tribute WoD: "Emma"

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Complete for time:

Buy-in of: 15 Burpee Over Bar

Then ....

3 Rounds of:

11 Push Jerks (60kg / 40kg)

33 Abmat Sit Ups

Then .....

Cash-Out: 15 Burpee Over Bar

• Oh and there is the 2 Strict Pull Ups to be done at the TOP of each minute, (starting at the 1:00 point).
• Special WoD today. Throw down hard & give it your all as you always do.
• 17 min time cap.
• Hold the standards. Form is priority as always.
• Scale as needed.
• Compare to 15/01/18

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Post your Time (with any scaling) to Beyond The Whiteboard

The 2018 CrossFit Season is officially upon us!! And it all starts with our favourite time of the year, The Reebok CrossFit Open!! Register yourself HERE.

Important notes: Be sure to select CrossFit CBD as your 'Affiliate" AND as your "Team"