Monday 3 Nov - 20 Min AMRAP - 7 HandStand PushUp, 14 Kettlebell Swing (32/24), 28 DoubleUnder, 400m Run

Gerard getting a WOD done on holidays in Penang
Strength - Barbell Turkish Get Up
This Saturday, 8th Nov is the annual Trans Tasman Challenge, our comp against MaD CrossFit in Wellington NZ. There will be 3 WODs (announced on the day) run over 2-3 hours, depending on numbers. All of the WOD's are suitable for all levels. The comp will run for both the 8am and the 3pm sessions. If we win we will get the banner back, if we lose MaD get to keep the banner for another year. So come in Saturday and fight hard to get the banner back on the CFD wall where it belongs!

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