Wednesday 15/08/2012

What a great day at BST yesterday, great performances by everyone. Welcome to all our new comers hope you’re enjoying your Crossfit experiences.

Weightlifting workshop on Saturday 8-10 am, lets get those lifts right!

If you can do this you don’t have to come on Saturday.

STRENGTH

Deadlift

2 build up sets 1-1-1RM-1RM

WOD 

20 min AMRAP

13 Box jumps

11 Wall balls (must be 1.5 meters from wall)

9 Push ups

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