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18
07
2016

Tues 19/07/16 – Fitness Gym in Canberra with variety!

By Scotty 0

Did you know everytime you walk into a CrosFit gym you will do something different?

Well here @ CrossFit SFS gym in Canberra we are NO different.

Come in and check out the fastest training method in the world! Hit me up for a FREE TRIAL

SKILL
Pull ups
1 set of max reps
THEN
4 sets of max pull ups @ 2/3 of your max reps

RX +
6min AMRAP
15 unbroken chest to bar pull ups
*rest as needed to achieve the next 15 unbroken

For this next section work in pairs

STRENGTH
7mins only
Hit a heavy deadlift
STRENGTH 2
7mins only
hit a heavy bench/floor press

VOLUME
In pairs for an AMRAP 5mins
1 person completes 6 reps, partner completes 6 reps
3 deadlifts @ 70%
3 bench/floor press @ 70%
*if pairs have different weights average the two. Only one dead bar and one floor press bar per pair

CONDITIONING
4 rounds for time
500m row
10 OHS @ 45/30kg

RX +
4 rounds
500m row
10 OHS @ 70/45kg

author: Scotty

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