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20
02
2017

Tues 21/2/17 – CrossFit Open @ SFS Canberra

By Scotty 0

Just to let you all know that we will be changing the structure here at CrossFit SFS for a few weeks of the Open.

We will be doing the WOD on the Saturday for the next 5 weeks (so YES you will all be doing the Open WOD’s), there a options for scaling for ALL fitness levels so we encourage you to register!!

Then if you need to have a redo, you will have to find someone (or one of the coaches) and arrange a time on the Monday or Tus morning to redo the WOD.

Strength – 10 mins
Front Squat
2 @ 60%
2 @ 70%/2
2 @ 75%/2
2 @ 80%x2
3 x 2 @ 85%

Conditioning
AMRAP 18:
30 Push Jerks 50/35kg
30 Box Jumps (24/20″)
30 Cal assult bike
30 T2B

MOBILITY

Home WOD #12

4 min AMRAP Burpees
1 min rest
3 min AMRAP Air Squats
1 min rest
2 min AMRAP wall walks
1 min rest
1 min max plank

author: Scotty

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