WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
“10 Tonne“
10 rounds for time of:
42.5kg Deadlift, 5 reps
42.5kg Hang Power Clean, 5 reps
42.5kg Front Squat, 5 reps
42.5kg Push Press, 5 reps
42.5kg Back Squat, 5 reps
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KETTLEBELL CROSSFIT WOD
The Cell Kettlebell Complex + 400m Run!
With a 24kg Kettlebell, perform 5 rounds for time of the following complex with a 400m run between each round.
Slasher to Halo, 5/5 reps
Deck Squat, 5 reps
Russian Kettlebell Swing, 10 reps
Snatch, 5/5 reps
Clean & Press, 5/5 reps
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The Cell Team wishes everyone a very merry and safe Christmas and a happy New Year!
Don’t forget our Free Beach WOD’s: Cottesloe Beach – Thursday 27th @ 5:30pm and Saturday 29th @ 8:00am
Merry F%&king Christmas! Love Hannah 
Shouldn’t prescribed be 40kg to make 10 tonnes?
Secretly I’m just trying to make the WOD easier
Coz we always scale up!
You can do what I did Corbz and do 11 rounds at 35kg. Probably not 10t but it beat me.
I see why they are not running classes this week. Current forcasts starting on the 25th. 39, 37, 39, 39, 40, 40 & 35. I may have to find somewhere with AC.
Wishing you all much love for the festive season. Keep safe xx
P.S. My Christmas wish? That I never have to see the mo…EVER and that high fives be gone, oh yeah and world peace or something…in that order!!!