• Facebook update October 08, 2014 at 12:43PM

    Facebook update October 08, 2014 at 12:43PM

    Saturday 4th October

    WOD: 15 Minute AMRAP Partner WOD
    1 Partner –
    200m Run
    1 Partner –
    12 KB Thruster (24kg / 16kg)
    9 Abmat Situps
    6 Burpees

    Foundations: 1 – 10 Ascending Ladder
    Cash In – 2 Manmakers
    Pillar to Plank
    Wallball
    KB Swing
    Cash Out – 2 Manmakers via Koh Tao CrossFit http://ift.tt/1vM6hOZ

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