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09
10
2017

Mon 9/10/17 – Capital Challenge Canberra

By Scotty 0

Still spots available for the Capital Challenge in Canberra : click on the image to register

Event Sponsor-eglaze

CrossFit SFS workout

Gymnastics
EMOM 8min
1. 20-25 sec  ring hold at chest
2. 45 sec hollow hold (5 sec more)

Lifting – 12 min EMOM
1 Power Snatch + 1 hang squat snatch @ 85%

Conditioning – in pairs
4 x 500m row
In rest perform
5 BOS @ heavy
10 burpees

author: Scotty

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