Welcome to the Rooftop of Dreams!
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Pic: Rushay Ranjith.

 CBD BENCHMARK CYCLE WoD (Re-test):

"Fran"

For Time:

21 - 15 - 9 (reps) of:

Thrusters (42.5 / 30 kg)

Pull Ups

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• This is the first of your Re-tests of the CrossFit CBD Benchmark Cycle. (If you aren't aware yet of what that all means then read here to see the original Blog post, & then Click here to see ALL the Benchmark WoDs you will be getting tested on multiple times over the next year).
• This one is the true CrossFit classic. The "Whats ya Bench Press?" in the CrossFit world!! Its a classic case of work capacity & moving through discomfort. When hitting the next rep is the last thing in the world that you want to do, it is in fact the very thing you should do!!
• Remember, these particular Benchmark WoDs WILL be getting tested again within 4 months so be sure to ACCURATELY record, on your Beyond The Whiteboard account, any scaling or notes you will want to look back on when we do it again in December! Lets see how you fare this time round if you did this one back in April.
• We will be counting for each other in two waves so get ready to bring the heat!
• Hold the standards. Form is priority as always.
• 10 Min Time Cap. Scale as needed.
• Compare to 30/04/18

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Post TIME on your Beyond The Whiteboard account.

Technique & Intensity can co-exist. In fact they need to if you really y want to get the absolute best results!

You just need to find the "most, most, most" concept. Not sure how? Set aside half an hour & watch the video below