Crossfit WOD

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Our Sunday yoga sessions will be on again this Sunday at 11am at the gym , this is open to all CFD Crossfitters family friends or anyone interested in trying out yoga with a highly regarded teacher.

Djouce 10/5k is back on the cards this week .Therefore there will be no 8.30 class on in the morning.Myself or Michael wont be there but meet in the usual place for 8 oc.

Skill/Tech Element:
Muscle Up + Overhead squat

Met Con:
Crossfit Games Open Workout 11.4
AMRAP in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 55/40kg
10 Muscle-ups

Check out this demo of todays WOD
& Instructions here

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