Crossfit 3/2/12

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Melanie going overhead in yesterday's WOD

*Notices*

This saturday is bring a friend for to try Crossfit .We are doing it on the back of the referral voucher we sent you yesterday.It will take place on saturday at 11.30.This class is still open to all CFD members to come and train as you normally would.The workout will be

In teams of three, with only one partner working at a time, complete the following as quickly as possible: 2000 Meter Relay Row 150 Burpees 200 Kettlebell Swings 250 Anchored Sit-Ups 300 Air Squats

****More classes coming to CFDC very soon!!****

Workout of the day:
A Press 6-8 @20×1
Rst 90secs

A1 ghd raise 12-15 21×1
Rst 90 secs

+

3 rounds for time:
Run 400m
21 Plate OH Walking Lunges 20/10kg
12 HSPU

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