CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Monday, 18 February 2013

180213

Missed the weekend posts the last two days sorry guys! Coach Bacon and Coach Sarah were attending their Oly lifting level 1 course in CF SA1 on saturday and sunday! Fingers crossed! Today included some KB Swings, a barbell complex and topped it off with a gentle 1KM run - those who did go gentle in the kind words of Adam Tilley..... need to man the f*ck up! Well done to everyone today who threwdown at the box and getting their head round the complexity of the workout!

1RM TEST:
Deadlift
Strict Press

WOD - 1st Min 2nd Min Alternate

2 Front Squat
2 Hang Power Clean
1 Push Jerk

20 KBS 24/16

- THEN -

1KM Run

3,2,1...... GO!

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