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21
01
2016

Fri 22/1/16 @ CrossFit SFS Hume

By Scotty 0

Love this shot from the girls from CrossFit 2600 @ the  2015 Capital Unbroken Challenge.

Open season is upon us, be sure to all gather around and get behind each other and have some fun during the CrossFit Opens.

Open door to ANY athlete that wants to come and do the Open WOD’s here @ CrossFit SFS in Hume Canberra

Also stay tuned for some info on Capital Unbroken Challenge real soon so you can all save the date!!

SKILL/WARM UP
EMOM till fail or 10mins
10 chest to bar + 30 double unders
*scale back to chin over bar

POWER
Snatch triples 3, 3, 3 (touch and go)
CONDITIONING
21, 18, 15, 12, 9, 6, 3
Power clean 30/40kg
Toes to bar
Banded Good mornings (this part is actually active rest so don’t do this part fast)
*make sure people know how to do the banded good mornings. Don’t do the banded GM fast and for time. They are just there to give the hands a rest and grip a break

author: Scotty

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