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23
09
2018

Mon 24/9 : Buy a Bale Charity workout at Canberra Gym

By Scotty 0

A huge shout out to everyone that came and took part in our Buy a Bale charity workout here at CrossFit SFS, Canberra on Saturday.

It really showed me how strong our community is here at SFS & Strive 45 Canberra, thank you very much.

We raised over $600 for the Charity, which is amazing!


CrossFit SFS Workout of the Day

Warm up
2 rounds
50 skips
10 dish /arch on bar
10 broom + band straight arm
10 plate cuban press 2.5kg

Lifting : Strict Press from testing 27/8/18
3rm Strict Press
1rm Strict Press

Gymnastics: pull ups (week 4/6) 10 mins

Options
11-12 x 6 (adv / no bands) – kip or butterfly
5 x 8 (adv/int / no bands) – kip or butterfly
5 x 6 (int/beg / bands) – strict only

Cond: 14 min AMRAP
21/15 cals bike
9 ring dips (banded ring) {box tricep dips}
18 Front squats 35/25kg

 

 

author: Scotty

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