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07
02
2018

Thurs 8/2/18 : Master’s League prep @ canberra gym

By Scotty 0

For those CrossFit SFS members that are heading to Wagga next week for the Master’s League live event let me know if you have any questions at all.

It will be a fun weekend, and hanging with other athletes our age!!

I am also looking for anyone that might have a bit of room to take a few boxes for me??

I will be taking the Weights and Mates apparel down for weekend.

SFS workout of the day:

Warm up
2 rounds
100m run
10m crab walks
10 1 arm KB thrusters
10 ring rows with pause at top

Lifting – 9 mins (wk 3/4)
every 90 sec (6 sets)
3 burpee over bar
7 Thrusters 43/30kg

Conditioning
2 x AMRAP 5
14 wall ball 9/6kg
7 TTB (hang knee raise) {V snaps}
rest 3 min
repeat
(try to stay within 5-7 reps or better)

Gymnastics
4 x max unbroken set of V snaps

author: Scotty

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