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13
08
2018

Tues 14/8/18 – Strive 45 HIIT Canberra

By Scotty 0

For those that are looking for max calorie burn, then why not come on in and give our Strive 45 HIIT class a go here inside CrossFit SFS Canberra.

It runs totally separate to CrossFit and at $35 a week for classes 6 days a week, that is great value!

CrossFit SFS workout of the day:
Warm Up
2 rounds
10 cal on a machine
10 dish arch on bar
15 Banded Good mornings

Strength: (week 3)
6 x 2 Pause front squat @ 80-85% 1.1.3.1

3 x 10 BB Romanian Deads @ choose load

Cond :
3 x 3.00 min AMRAP
Row 600/500m
Adv: max bar MU
Int/Beg: max CTB / pull ups / ring row

Accessory Gymnastics (week 4)
3 x 30 sec chin over bar holds
3 x 30 sec top of rings
3 x 30 sec bottom of rings
*accumulate time if you can’t hold

author: Scotty

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