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21
02
2019

Fri 22/2 : FREE Friday’s at Canberra Gym

By Scotty 0

Bring a friend for FREE to any of the Friday Strive 45 or CrossFit SFS classes

Warm Up (5-15 mins):
3 rounds at easy pace:
200m Jog
5 x Inchworm Push-Ups
5 x Burpees
10/7 cal Row

WOD (15-50 mins):
In teams of 3:

4 rounds of:
Run 400m
Max reps Burpees
Max reps Row (cals)

Your score is the time for the entire workout + the total reps scored across Burpees and Rowing (cals)

Scaling Options:
Run: Assault Bike or Ski Erg
Burpee: Assault Bike or Ski Erg
Row: Assault Bike or Ski Erg

author: Scotty

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