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06
07
2020

FREE Fitness @ Canberra Gym

By Scotty 0

Bring a friend for FREE to any of our Strive 45 HIIT or CrossFit classes Thurs – Sat this week!

Outdoor Boot Camp @ Tugg Town Park 12.15pm
Strive 45 HIIT : Thurs 6pm, Fri 5.15am, Sat 8am
CrossFit : Thurs 7am, 4 or 6pm, Fri 5pm

Click here : FREE trial

CrossFit SFS – CrossFit

 

Warm-up

2 mins choice
then
With an empty barbell:
10 x Good Mornings
10 x Deadlifts
mobility
5 x Clean High Pulls
5 x Muscle Cleans
rest
3 x Strict Press
3 x Hang Power Cleans
3 x Push Press

Then;

Practice the complex 2-3 times on an empty barbell before adding weight


Weightlifting

2 position clean + split jerk (6 x 1 + 2)

Metcon

EMOM 15

Min 1 : 6 OHS Squats 60/40kg (bar from ground)
Min 2: max burpees
Min 3: 2 – 6 Strict HSPU

your score is how many burpees you complete

author: Scotty

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