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17
01
2018

Thurs 18/1/18 : Canberra Gym with FREE Creche

By Scotty 0

That is right, you sign up to an unlimited membership at CrossFit SFS Canberra and your kids are FREE for the creche six days a week at the 9.30am class

Warm up
3 rounds
2 lap shuttle of shed
10 banded deads
10 1 arm KB press + lunge (5 ea side)
10 banded pull aparts

Lifting – 12 mins
deads
3 x 10 @ 80%
*goal is to be heavier than last week

Conditioning
EMOM 9
1 – 3 : 4 Hi Hang power snatch (50%)
4 – 6 : 3 Hang squat Snatch (60%+)
7 – 9 : 2 Squat snatch (75%+)

Core 2 rounds
10 GHD (scale to half top only)
20 Side plank left on hand
Side plank right on hand
15 Hip raises
5 Dragon Flye

author: Scotty

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