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09
12
2018

Mon 10/12 : Canberra CrossFit athletes perform in Aussie Final

By Scotty 0

After two massive days of competition at the Aussie Throwdown Final in Melbourne, super proud of two of our amazing athletes here at CrossFit SFS.

Car Rin = 3rd (4th on a countback)
Patty : 5th overall

Well done guy’s awesome effort over the weekend.
………………….
CrossFit SFS workout of the day

Warm Up (5-15 mins):
3 rounds of:
60 sec row or bike @ easy pace
10 x Air Squats (last round empty bar front squat)
5 x Inchworm Push-ups
10 x Step-ups
5 x V-Ups

Strength/ Skill (15-35mins)
Front Squat
5 x 3

WOD (35-50 mins)
AMRAP 15 mins:
10 Front Squats (52.5/35kg)
8 Push Press (52.5/35kg)
6 Burpee Box Jumps (24/20”)

author: Scotty

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