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30
12
2020

Thank YOU SFS crew

By Scotty 0

After what has been the most trying year of our lives, we just wanted to say a huge THANK YOU to all those that stuck by us and kept us afloat this year.

Take the the time with family and friends, have fun and we look forward to a HUGE 2021 with some exciting things on the horizon.

From the whole team of staff here at SFS, have a fantastic New Year.

——

CrossFit SFS – Workout of the Day

Warm-up

(5-20 mins):
2 rounds:
Easy 200m Jog (increase pace slightly each round)
5 x Inchworm Push-ups
10 x Step Ups
5 x Broad Jumps
10 x Single Arm KB Swing (5 per arm)

Then;

5-4-3-2-1
KB Swings
Power Cleans
Box Jumps

Metcon (20-50 mins):
“Running Wittman”
7 rounds for time:
15 Kettlebell Swings (24/16kg)
15 Power Cleans (42.5/30kg)
15 Box Jumps (24/20″)
Run 200m

Time cap: 30 minutes

author: Scotty

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