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14
02
2018

Thurs 15/2/18 : Canberra Gym with 5am classes

By Scotty 0

Don’t forget we have 5am classes Mon/Wed/Fri morning now here at CrossFit SFS Canberra.

Warm up
2 rounds
1min bike/row/run
10m crab walks
10 1 arm KB thrusters
10 ring rows with pause at top

Lifting – 9 mins (wk 4/4)
every 90 sec (6 sets)
10 box jump overs
5 Clusters 43/30kg

Conditioning
AMRAP 5
5 deads 120/85kg (102/75) {80/55kg]
7 wall ball 14/9kg (9/6kg)
Rest 2 mins
then
AMRAP 7
9 deads 102/75kg
12 wall ball 9/6kg
ACCESSORY (sep part of day or choose 1 part)
A. Gymnastics
4 x max unbroken set of V snaps

B. Strongman
3 rounds not for time
100m farmers carry
1 min backward prowler drag
1 lap deadball carry 65/45kg
———–

author: Scotty

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