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19
10
2016

Thurs 20/10/16 – Canberra Fitness Club with variety

By Scotty 0

Are you bored with your current training routine at your current Health Club? Want to try a Health Club with a difference in Canberra?

Then why not try CrossFit SFS in Hume!! We run a host of classes from CrossFit, Weightlifting, Boxing, Kids Fitness, Boot Camp plus a FREE creche for the 9.30am class..

WARM UP/SKILL
Muscle up work (10mins)
Slow lower negatives, false grip hangs, ring dips, stationary holds, kipping drills, banded transtions

SKILL 2
7-10mins clean and jerk tech

POWER
EMOM 10mins
2 clean and jerks
*adjust weight each set to build to a heavy double

CONDITIONING
4 rounds for time
400m run
10 pull ups
10 ring dps (band if needed)
10 wall ball 9/6kg

RX+
wear a weight vest

author: Scotty

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