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01
03
2018

Fri 2/3/18 : Allstar Alliance coming to Canberra Gym

By Scotty 0

Proud to announce I will be bringing the Allstar Alliance (Affiliate All Star’s) to CrossFit SFS in Canberra in 2018.

This is going to be huge and can’t wait for this!

Rego NOW open, but hurry as we are only taking limited teams : REGO HERE

Also looking forward to the CrossFit SFS team get amongst 18 point 2 this week!

Again we will be doing ‘Friday Night Lights’ , starting at 5.30pm and then the 9am Sat class.

OPEN 18.2 (arvo) or practice for Open attempt Sat

Warm up
2 rounds
1 min bike/row/run
5 inch worm
20 mtn climbers
5 plate squats @ slow
10 OH lunges w/- plate alt forward & back steps

Strength : 6 mins EMOM
5 Back Squat @ 75%

Lifting : on the 2 min for 6 sets
1 hang squat clean + 1 squat clean + 1 Jerk @ 65-75%

Cond
AMRAP 14
30 Thrusters 43/30kg
20 cal assult (rower if no bikes)
30 box jumps
20 TTB (hang knee)

Mobility

author: Scotty

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