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23
01
2019

Thurs 24/1 : Canberra girls WIN Masters Fitness Titles

By Scotty 0

Well done to Mish & Kirdy for their awesome win in the 30-39 year division last weekend here at CrossFit SFS.

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Murph Challenge Donations : click image to donate

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SFS workout of the day:

Warm Up (5-15 mins):
Complete at easy pace:
21-15-9
Air Squat with pause
Sit-up
DB Floor Press (light-moderate weight)

Strength/ Skill (15-35 mins):
Back Squat
6 x 3

WOD (35-55 mins):
For time:
75 Wall Balls 9/6kg
30 CTB (scale up to MU)
75 Wall Balls 9/6kg

Time cap: 20 mins

Scaling Options:
Wall Ball: reduce weight, reduce target height
CTB : reduce reps to 25/20/15/10, pull ups,  jumping pull-up, strict pull-up (banded if needed)

author: Scotty

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