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14
08
2017

Tues 15/8/17 – Weights and Mates New Season apparel

By Scotty 0

The NEW spring season of Weights and Mates apparel is only a few weeks away… STAY TUNED

Weights and Mates Available online or at CrossFit SFS, Hume Canberra

CrossFit SFS WOD

Warm up
3 min run/row/ride
The 2 rounds
12 Deadball Squats
10 DB Stiff Leg Deads
20 Mtn Climbers

Lifting
Back Squat
3 @ 85%
5 @ 80%
7 @ 75%
9 @ 70%

Conditioning
EMOM 20min
1. 15sec Assult Sprint
2. 4 Hang Squat Snatch @ 70% 1rm
3. 40sec plank
4. 45sec Sandbag/Deadball Bear Hug Carry or KB Front Rack Carry @ heavy

author: Scotty

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