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13
08
2017

Mon 14/8/17 – E Glaze to Sponsor Capital Challenge

By Scotty 0

Great to have the local support of E Glaze Canberra again for the 2017 Capital Fitness Challenge.

For all your glazing needs hit these up: E Glaze

Also rego’s are filling fast for the Capital challenge!! You can still : register here

CrossFit SFS WOD

Gymnastics
10 min EMOM
Odd : # strict HSPU (or 30 sec hold)
Even: 30 sec static ring hold

Lifting
2 Hang Squat Snatch + 2 OHS + 1 Snatch Balance
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%

Conditioning
4 rounds
5 hspu ( Pike HSPU) {HRPU}
14 hang power clean 75/45kg (60/40kg) {50/35kg}
28 ghd sit up (ab mat sit ups)
Target Time: 15:00
Time Cap: 20:00

author: Scotty

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