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19
02
2017

Mon 20/2/17 – Canberra Fitness Centre about to expand!

By Scotty 0

Stay tuned for some big changes coming to one of Canberra’ premier Fitness Centre’s!

CrossFit SFS WOD

Strength – 10 mins
4 x 8 squat clean thruster 80/55kg
1 min rest between rounds

Skills – 10 min
Rope climb skills
Beg: progressions (rings rows pause/towel pull ups)
Int/Adv: 10 15 reps in the 10 mins

Cond
5 Rounds:
1:00 Squat Cleans 60/40kg
1:00 Burpee DB Box Step-ups 22.5/15kg (or as close to)
1:00 Cal rower
1:00 Rest
Score = total reps each round

Home WOD

80 air squats
70 sit ups
60 mountain climbers
50 burpees
40 lunges (20 ea leg)
30 hollow rocks
20m bear crawl
10 HSPU (like push ups)

 

author: Scotty

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