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20
11
2017

Tues 21/11/17 : Joel Munro Fundraiser Canberra

By Scotty 0

CrossFit SFS will be holding a fundraiser for Joel Munro who has qualified for the Dubai Fitness Challenge, anyone welcome to come and help support Joel on his amazing journey.

Road to the Desert

Heaps of giveaway’s, raffle, BBQ & we will have a prize for the best dressed on the day, so be sure to dig up your best kit…

CrossFit SFS workout of the day

Lifting – 12 mins (wk 2 of 4)
3 x 3 Hang Squat Cleans @ 75%

3 x 7 back squat @ 70%

Conditioning :
Grace

30 C&J 60/40kg
into
Adv: 1.6km run
Int: 1.2km
Beg: 800m run
Adv/int: 100 Burpees
Beg: 50 burpees

 

author: Scotty

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