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10
09
2017

Mon 11/9/17 – YOGA now at Canberra Fitness Gym

By Scotty 0

Awesome first up session of YOGA yesterday!! Everyone really loved it, can’t wait to hit it up this week.

Every Sunday at 2.30pm we will be doing YOGA out of CrossFit SFS Gym in Hume

Cost is $10 per session and anyone is welcome

SFS workout of the day

Warm up
3 min run
10 snatch balance broom
20 box jump/ step up
10 hi hang snatch broom

Gymnastics
EMOM 10min
1. 4-6 wall walks
2. OH grip hold 30-40sec

Lifting – 12 min EMOM
3 Hang Squat Snatch (build across the first few sets & hold weight)
*no misses*

Conditioning
21-15-9 reps, for time of:
Assault Bike Calories
Deadlift, 120/80kg
*scale as needed

Goal: 10 min
Cap: 13 min

author: Scotty

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