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15
07
2018

Mon 16/7 : True Protein to Sponsor Capital Challenge

By Scotty 0

A huge shoutout to the crew from True Protein, who are back on board for the 2018 Capital Fitness Challenge to be held here at CrossFit SFS in Canberra.

Great to have their support for another year. We will have a special discount code for you all from True real soon (see below to register).

Warm up
3 rounds
250m row
8 dbl KB push press 12/8kg
8 dbl KB deads
30 sec hang of rig

Lifting (clean progression week 4)
EMOM 6
5 x Hi Hang Squat clean 75-80% (1rm)

Cond
4 rounds:
10 power snatch 43/30kg
10 pull ups
rest 5:00
Metcon (Time)
2 rounds:
10 power snatch 43/30kg
10 CTB
*scale everything as needed
88 score = total time minus 5 min rest

Accessory Strength (if time)
Strength
3 x 10 BB Step Ups 45/30kg
3 x 8-10 Heavy Deadball floor press

author: Scotty

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