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03
01
2016

Mon 4/01/16 a New Year @ CrossFit SFS

By Scotty 0

Welcome to 2016!

I cannot wait for the year ahead and working with everyone to help them become an even better version of themselves!

The result people seek is positive change in their life, in some shape or form, and I belive myself and the team at CrossFit SFS, Hume can help you along the way.

If you feel CrossFit is something on the list of your things to try in 2016, it would be our pleasure to have you join us here @ CrossFit SFS in Canberra and allow our amazing team of coaches to work with you and guide on your journey.

Come in for FREE to one of our intro trial sessions (Tues & Thurs 7am & 7pm both days): click here to register

Classes Mon/Tues: 6/7/9.30am & 5/6pm

Wed: resume normal timetable

ACTIVE SKILLS 
2 rounds for quality (10mins cap but not for time)
10/6 muscle ups
15 box jumps and step down 24/20″
10 wall ball 9/6kg
5 snatch balance (light and fast)
*scale muscle ups to movements with a band and strict dip out

CONDITIONING
3 rounds for time (goal sub 10mins or 10mins time cap)
10 by 10m running shuttles (100m)
50 double unders
25 burpees to 6” touch
*If you finish in under 10mins…… remaining time is max cals on rower
If you do not finish in 10mins then your score is reps. 1 rep per 10m lap

POWER
With a max time of 10mins
Attempt to achieve the heaviest complex you can unbroken
1 hang power clean + 1 power clean + 1+ “squat” clean + 1 HANG “squat” clean

author: Scotty

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