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18
01
2018

Friday 19/1/18 – Join CrossFit SFS, win $200 voucher

By Scotty 0

Yes for the month of January, when you join CrossFit SFS you will go into the draw to win $200 to spend on Weights and Mates apparel..

Come and check us out for a FREE session and see what you think! Don’t forget FREE creche six days a week!

Today’s workout at CrossFit SFS (if this is your first time to the SFS page, when you come to a class everything is totally scaled so be alarmed by what you see here), everyone starts on a Broomstick and we work skills, techniques & drills then we will add load over time..

Warm Up
3 rounds
100m run
5 Hang power clean bar (catch & pause 3 sec)
5 Thrusters bar
10 mountain climbers

Lifting
10 min EMOM
Odd: 5 Hang Power Cleans
Even: 3 Squat Cleans
*choose own weight

Skills
8 min
HSPU skills/drills

Metcon
18-15-12-9-6-3
Thrusters 43/30kg
Bar facing burpees

author: Scotty

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