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CrossFit SFS: Khan Porter @ Capital Fitness Challenge

By Scotty 0

In case you missed it, we are pumped to announce one of the Australia’s (and the World’s) best CrossFit athletes will be competing with us here at the Capital Fitness Challenge this weekend!

Khan is looking to get the ticket to the AFFF National and to book a ticket back to the IF3 World Titles (he placed 2nd last year)!

Khan has been to the World CrossFit games 5 times and has already qualified for his 6th this year with his recent WIN at the Sanctional event Pandaland in China.

If you get a chance be sure to come out and check out Khan, say hi to this awesome guy, and watch and all the athletes in action this weekend.

CrossFit SFS – Workout of the day

Warm-up : (5-15 mins):

3 rounds:
10 x Single Arm Dumbbell Strict Press (per arm)
10 x Single Arm Dumbbell Windmill (per arm)
10 x Pause Goblet Squats with Dumbbell


3 x 5 Tempo Overhead Squats with empty barbell or PVC pipe (3 sec down/3 sec pause/stand up)


Overhead Squat (4 x 5)

Metcon: (35-50 mins):
AMRAP 15 minutes:
25 Wall Balls 9/6kg
10 Clean & Jerks 60/40kg

author: Scotty


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