Crossfit D WOD

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Opening times this weekend

Saturday 17th St Patricks day – Closed
Monday 19th Public Holiday – Closed

Games WOD 12.4

If you are competing in the CF games open we will be doing workout 12.4 from 6.30pm to 8.30pm in blackrock on Friday evening, If you can’t make it out you will be able to do it from 5.30pm to 6.30pm in the city centre.

Workout of the day:
Four sets of:
Push Press x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Lunge x 10 reps each leg @ 1010
Rest 30 seconds
Hollow rock x 15-20 reps
Rest 30 seconds


Three sets ALL OUT of:
12 HR push ups
35 double unders-15 kb swings if you have not mastered doubles
Row 300 Meters

Rest 3 minutes b/t sets

Red meat will kill you? Stick a fork in me, I’m done!
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