CrossFit BrackenGate, CrossFit Commit Okavango, CrossFit DurBell - - TopicsExpress

CrossFit BrackenGate, CrossFit Commit Okavango, CrossFit DurBell - CrossFit Morning and lunchtime classes running as usual. Come and join us for our Birthday, we are running heats in the evening from 4:30 for you to come and do the WOD. All announcements will be at 6:30pm for the updates at the box and next years planning. There will be some snacks and refreshments for those who need them post WOD. https://facebook/CrossFitCommitDurbell/photos/a.181982435270644.45918.181536615315226/532899310178953/?type=1&theater View Public Whiteboard: bit.ly/1uiRfjp Matt Chan Warm Up (No Measure) 25 Jumping Jacks 10 Fwd&Bwd Jacks 10 Lunge, Elbow Down, Point Backwards 10 Kosak Lunges 10 Tight core Windmills 5.4.3.2.1 Abductor, Palm Walkouts Small/Bigger/Biiig Paint the wall arm circles 10 Shoulder Towel Twists https://youtube/watch?v=sI8h1xNUxcE Push Press (EMOM 10 5 Reps) Metcon (Time) 8 Min AMRAP WOD Buy In 300m Row 20 Burpees - Straight into Metcon (AMRAP - Rounds and Reps) 20 KBS (24/16) 20 Over Box Jumps (60/50) 20 Pistols (Jumping Squats/Air Squats) - Total rounds and reps excluding the buy in.

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