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19
09
2018

Thurs 20/9/18 : $4000 in cash and prizes at Canberra Gym

By Scotty 0

Stay tuned for more info, but but here at Strive 45 & CrossFit SFS Canberra, we have a transformation challenge coming up with $4000 in cash and prizes to be WON!!!

More info to be released soon but if you in shoot us an email and we will put you on the list: Contact US

Start : Mon 15th Oct
Where : Canberra or Online
Prize : $4000 in cash and prizes
Cost : will vary depending on the option you take
*there will be different options, depending on what you do and don’t want in the challenge
**conditions apply
———
CrossFit SFS workout of the day

Warm Up
2 rounds:
2 lap shed run
1 lap bear crawl
1 lap crab walk
10 OHS broom

Lifting – 6 min EMOM
3 OHS @ 85% (OHS weight – 25/8/18)
5 burpee over bar

Skills : 10 mins
DU practice

Metcon 
3 rounds
5 power snatch 50/35kg
5 OH lunges bar
10 floor press
400m run

ACCESSORY Strength – if time
3 x 8 1 arm DB row @ heavy
3 x 10 BB bicep curl
3 x 20 band tricep extension

author: Scotty

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