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06
05
2020

CrossFit SFS : Canberra Cold

By Scotty 0

Well the cold is coming, but this year at CrossFit SFS/Strive 45, if all goes well, we will be fully heated!!

CrossFit SFS – Workout of the day

Warm-up

3 rounds:
200m Run (easy/moderate/hard, building each round)
10 x Hollow Rocks
5 x Max Effort Broad Jumps
10 x Kipping Swings or Single Arm DB Bent Over Rows

Then;

1 rounds:
3-5 x Pull-ups or DB Bent Over Rows
3-5 x C2B Pull-ups or 4 x DB Renegade Rows
1-2 x Bar Muscle Ups or Devils Press

Strength

Push Press (7 reps tng)

EMOM 10 min

Metcon

CrossFit
AMRAP 15 minutes:
Row 300m
21 Pull-ups
Row 300m
15 C2B Pull-ups
Row 300m
9 Bar Muscle Ups

SFS Online 1
AMRAP 15 minutes:
Run 200m
21 Pull-ups
Run 200m
15 C2B Pull-ups
Run 200m
9 Bar Muscle Ups

SFS Online 2
AMRAP 15 minutes:
Run 200m
21 DB Bent Over Rows (15/10kg)
Run 200m
14 Db Renegade Rows (15/10kg)
Run 200m
7 Devils Press (15/10kg)

author: Scotty

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