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21
02
2018

Thurs 22/2/18 : CrossFit SFS at Canberra Relay for Life

By Scotty 0

Hey Guys, Cristy & David have set up a Relay for Life team for anyone that is available to jump in and do a few laps over the weekend.

Click the image (below) to register and donate to a very worthy cause:

 

rfl_logo_new

 

 

 

Opens : rest day (if doing Friday arvo)

Warm up
2 rounds
1min bike/row/run
10m spider man walks
20 sec HS hold /pike
10 sec ring hold top

Lifting – 8 mins (opens wk 1)
Odd : 5 strict press @ 75%
Even: 10 push press@ same weight

Conditioning
For time
40 wall ball 9/6kg
30 cal row
20 deads 102/70kg
10 HSPU

ACCESSORY (sep part of day or choose 1 part)
Gymnastics
4 x max unbroken set of V snaps

Strongman
3 rounds not for time
100m OH KB waiters + farmers carry 16+32kg / 12+24kg
1 min backward prowler drag
10 deadball over shoulder 65/45kg

author: Scotty

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