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Mon 6/11/17 : Capital Challenge 5 days to go

By Scotty 0

Only 5 days to go for the Capital Fitness Challenge and with close to 200 athletes coming from across the country it will be one event not to miss..

We are looking for a few more volunteers ( we will pay you in clothes, food and coffee), let us know if you can come and lend a hand at any stage.

CrossFit SFS Workout of the Day

Warm up
3 min bike/row
20 KBS
20 Goblet Squats
20 KB stiff legged deads

EMOM 8min
1. 30-40 sec 1 arm ring hold at chest (5-10 sec more than last week)
2. 45 sec hollow hold (5 sec more)

Lifting – 12 min EMOM (week 4 of 4)
1 Power Snatch + 1 hang squat snatch build to heavy

Conditioning -4 rounds each in pairs
4 x 500m row
In rest perform
5 BOS @ heavy
10 deck squats

author: Scotty


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