Silent Success

Friday morning group shot with visitor Richard Thomas from Crossfit Bondi in Australia.  We love having visitors like Richard, great having him!  Here's a nice little quote from Crossfit Bondi's instagram page,
"work hard in silence,
let success be your noise"
- Frank Ocean

crossfitbondi.com.au

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Workout: 

Deadlift 12-12-12
*work up to heavy set of 12

3 rounds: 10 Hang Power Snatch 30 Double Under
800 meter run
3 rounds: 10 Hang Power Clean 10 Box Jump
600 meter run
3 rounds: 10 Thrusters 30 lateral jumps over bar
400 meter run
*(65/95#)