Competition brings out the best in us!

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This is your chance to compete at your own gym with people you are familiar with. We have offered 3 different levels to try to accommodate everyone. There will be no other classes scheduled for Saturday, june 23rd so why not join the fun! We have lots of interest and would like to see everyone involved ! Email cfdthrowdown@gmail.com to register. Registration closes on  Sunday 10th . The WODs will be released on Wednesday night. If you need to change your division or would like to volunteer please email dave@crossfitdublin.ie.

One more thing. The BBQ/social will begin after the final event, which should be around 1pm. We will be grilling burgers and chicken, but we would love to have some other contributions. Ideally, we would like to contribute most of the registration money to prize money for the top finishers. If you are able to contribute some fruit, a salad, side dish, or paleo dessert please post to comments so we can get an idea of what we still need. Thanks guys! This is going to be a great event!

Workout of the day

Strength
Four sets of:
Back Squat x 2-4 or 6-8 reps @ 30X1
Rest 90 seconds
WTD Pull 4-5 @30x0or pull progression
Rest 90 seconds

WOD
For time:
21-15-9
Overhead squat 45/30
Toe to bar

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