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Sat 25/11/17 – Joel Munro Fundraiser Day

By Scotty 0

Come on out and have some fun do a few workouts at CrossFit SFS Canberra, buy some tickets in the raffle and enjoy the BBQ!!!

Please note everything can be totally scaled to suit ALL Levels, it is just about having some fun and raising money!

We will also have a prize for best dressed, so let’s see what you got…

Thanks to True Protein, Peak Chocolate, Gym Meals Direct, Weights and Mates, Inov8 for donating the prizes for the day

Event 1:
10 Rounds; 1 for 1
15/10 Calorie Assault Bike
10/8 Burpee Box Jump Over 24/20”
15 min time cap

Event 2 & 3
5 min to find 1RM Power Clean
@ 5 Min mark
Double Grace
60 C & J 60/40kg
Split reps however
10 min cap
15 min total time cap

Event 4
10 min AMRAP
200m sand bag carry (both hold)
50 wall ball (anyone can do)
40 DB Snatch 22.5/15kg
30 syncro burpees
20 pull up (ring rows)
10 HSPU ( push ups)

author: Scotty


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