Crossfit WOD

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Christmas time table for Blackrock:
22nd – 6.30am , 6.30pm
23rd – 6 30am , 5.30pm
24th – closed
25th – closed
26th – closed
27th – closed bank holiday -5/10k trail run in djouce mountain ,meet 8.30am at djouce
28th – closed bank holiday
29th – 6.30am 6.30pm
30th – 6.30am 12.30pm
31st – closed
1st – closed
2nd – closed bank holiday – 5/10k trail run in djouce mountain ,meet 8.30am at djouce
3rd – back to business

Times for town will be on the white board

Workout of the day:
4 sets
A single leg db split squat 8-10 @30×1
Rest 2 mins
A1 Ring/Bar dips max
Rest 2mins

40 kb swings 24/16kg
30 sit ups
20 hang squat clean 45/30kg
10 deadlifts 100/70kg
row 750m
10 deadlifts 100/70kg
20 hang squat cleans 45/30kg
30 sit ups
40 kb swings 24/16kg

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