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06
12
2017

Thurs 7/12/17 – CrossFit SFS Xmas Party

By Scotty 0

Don’t forget CrossFit SFS Xmas party on this weekend!

Details on Facebook or at the box!

Warm up
Plank Tap race
Divide class into two teams. Place the kettlebells in a straight line about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a hand plank position at all times. Athletes must tap each kettlebell with each hand. The team who crosses the finish line first wins.

Lifting – 10 mins (wk 4 of 4)
5rm back squat

Conditioning:
AMRAP 18:
3 Kettlebells Swings 24/16kg
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings 24/16kg
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings 24/16kg
9 Box Jump Overs (24/20)
200m Run

Climbing by 3’s until cap.

author: Scotty

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