Bench
1 round CrossFit Warm-up
Wod practice & warm-up to working weight
1000m row
5 rounds of:
40 double unders
15 DB bench
10 DB squats
5 burpees
1000m finisher

1 round CrossFit Warm-up
Wod practice & warm-up to working weight
1000m row
5 rounds of:
40 double unders
15 DB bench
10 DB squats
5 burpees
1000m finisher
Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 12 mins: YGIG Rounds 6 WBS (9/6) 120m Row *** Rest 3 mins *** AMRAP in 8 mins: YGIG Rounds 20 Du’s 5 Pull ups *** Rest 2 mins *** AMRAP in 4 mins:
This year we are looking to do a Christmas Eve WOD at 9:00am on Sunday 24th December. There will be limited spaces available so make sure to get booked in before spaces are gone. The workout will last