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09
08
2018

Fri 10/8/18 : Training with friends at Canberra Gym

By Scotty 0

It is always easier to train with a friend! Every Saturday here at CrossFit SFS Canberra we always do a pairs/teams workout and have some fun. If you have any friends that want to join us, bring them in for a trial…

Warm up
2 min row/bike/run
then
Snatch warm up with coach

Lifting
EMOM 8 mins
1 snatch high pull + 1 snatch balance + hang squat snatch

Strength: 10 min cont work @ steady pace – Odd Object (week 2)
1 lap out and back deadball at waist
1 lap yoke (share around)
1 lap out and back prowler @ heavy (walk forward/pull backwards)

Cond : 15 min AMRAP
3 power clean & jerk 70/45kg
7 Bar MU (5 pull ups + 5 dips to scale)
13 Box Jumps
15/12 cals row

author: Scotty

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