CrossFit CBD is 7 YEARS OLD!!!
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Help us celebrate this Saturday with a special Birthday Team WoD!!
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WEAR RED!!!!!!!
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#7YearsStrong

HAPPY 7th BIRTHDAY to CrossFit CBD !!!!!

 WoD - "Sink or Swim"

5 Rounds, each for time

of:

500m / 400m Row

12 Deadlifts

21 Box Jumps

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M: Bodyweight on the bar, 24" Box. ---|--- W: Bodyweight on the bar, 20" Box.

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• Interval style today!!
• You get a set 2 minutes of rest after each AND each round is for TIME in its own right so push the pace each time!!
• The weight on the barbell is your own bodyweight. The stimulus is intending that the bar feel lightweight & remain unbroken in EVERY round. Scale that weight to meet the mark. Likewise, if you are some kind of Deadlifting aficionado then we aren't adding any weight to the bar. Instead show us how well, how fast & just how slick you can look doing a dozen deadlifts.
• Ensure you're safe on the box but move through the 21 reps with some decent efficiency and earn that rest.
• Hold the standards. Form is priority as always.
• Modify as needed.

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Post each rounds TIME to your Beyond The Whiteboard account.