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24
01
2019

Fri 25/1 : SFS Crew killed it

By Scotty 0

The team of athletes from CrossFit SFS Canberra really dug in and got the work done at the Masters HQ event last weekend.

Super proud of all your efforts, and we even took home some silverware in a few divisions!!

…………………

CrossFit SFS workout of the Day:

Warm Up (5-15 mins):
2 rounds:
10 x Step Ups
10 x Push-Ups
10 x Box Jumps with step down
10 x Strict Press (Empty barbell or broomstick)
5 x Burpees

Strength/ Skill (15-30 mins):
Strict Press
6 x 3

PARTNER WOD (30-50 mins):
In teams of 3:
5 rounds of:
1 min Row (cals)
1 min Burpee Box Jumps (24/20”)
1 min Double Unders
1 min Rest

Scaling Options:
Row: Assault Bike (cals)
Burpee Box Jump: Reduce box height, step up, kickback burpee (no push-up), step down/step up burpee
Double Under: single skips (divide by 3 for score)

author: Scotty

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