Monday, 10 November 2008


Ballistic warmup

C.F.F.W.U X 3

Shoulder press

1 x 10
3 x 5
5 x 1

We had visitors from CrossFit Swansea up Gez and Mark we made them do the "Dotty"

1 x 400m run
5 x cindy

x 4

with 20lb of sand, Gez was a nice colour!!

Nice to meet you guys e-mail me that pic on Marks phone and we will post it

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