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13
02
2017

Tues 14/2/17 – 2017 CrossFit Open @ SFS Canberra

By Scotty 0

If you are in Canberra & unaffiliated and looking to throwdown for the 2017 CrossFit Open, you are more than welcome to CrossFit SFS in Hume!

Strength
4 x 3 back Squat @ 75% (ensure solid warm up sets)

build to heavy 5rm Push Press – 15 mins

Conditioning
5 x 500m row (pair up & work to rest with partner)

Accesory (if time)
1 lap OH carry 2 x KB
10 DB press (strict for max load)
5 DB/KB thruster (choose load)
30 plank taps

HOME CrossFit WOD

“Home Murph”
1.6km run
100 push ups
200 sit ups
300 air squats
1.6km run
*advance athletes only
** Beg/Int : scale to 1/2 or less

author: Scotty

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