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09
05
2018

Thur 10/5/18 : Weights and Mates Deal

By Scotty 0

For anyone that is a member of CrossFit SFS or that lives in Canberra, Weights and Mates are doing a 2 for 1 deal on any item in the store!

Come on out and check out the shop located inside CrossFit SFS, 43 Sheppard St Hume.

Warm up
3 rounds
60sec Assault Bike @ moderate pace
10 Dumbbell Deadlifts (mod heavy Heavy for you)
30m bear Crawl (controlled and slow)
50 Double Unders

Lifting – 10 mins
Build to heavy 3rm strict press
4 x 6 floor press – @ same weight as last week’s set of 5

Metcon
For Time
30-20-10
D/Ball Squat (hug) @ heavy for you
Push Ups

ACCESSORY STRENGTH
Barbell Z press
8-7-6-5
Rest 2 mins ea set

Super set
3-4 rounds
10 GHD
10 Bar tricep dips

author: Scotty

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