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16
07
2017

Mon 17/7/17 – Back from Bali to FREEZING Canberra

By Scotty 0

Geez why is it soooo damn cold here?

Huge shout out the coaches here at CrossFit SFS that jumped in and helped me out over the last two weeks, I really appreciate all your efforts..

I am super refreshed after a few amazing weeks (and a few Bintang’s) and keen to get back to work and helping you all out, so if you want to work on anything in particular please let me know??

Just wanted to say real quick that you need to schedule in some downtime in your life. Whether that be from work, training, etc it is vital every once in a while to just switch off and remember to have some fun!! I will post some picks in a few days, but we had an amazing time with family and friends and it was great to just relax!!

Warm up
2 rounds
1 min skipping
20 lunges
30 sec hollow holds

Lifting – 1rm 15 min
C&J

Cond
For Time:
100 Push Ups
75 Kettlebell Swings 24/16kg
50 GHD Sit Ups / Ab Mat sit ups
25 Bar Muscle Ups {scale 50 pull ups + 30 ring dips)

author: Scotty

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