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25
11
2019

CrossFit : Tues 26/11 : Aussie Throwdown

By Scotty 0

Good luck to our young gun in Pat Birch as heads to Sydney this week for the National Final of the Aussie Throwdown, at CrossFit Norwest.

Patty has been doing plenty of work in preparation and I can’t wait to see him lay it all on the line this week.

CrossFit SFS – Workout of the Day

Warm-up
Easy 400m Jog
Then;

2 rounds:
10 x Hollow Rocks
10 x Kipping Swings
10 x Inchworms (no push-up)
10 x Pause Air Squats

Then;
200m Run @ moderate pace
1 x round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)

Metcon :“Your Journey” (Time)
(15-50 mins):
For time:
Run 2km
75 Pull-ups
150 Push-ups
225 Squatp

author: Scotty

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