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Tues 27/11 : Get fit for Christmas Canberra at CrossFit SFS

By Scotty 0

Ok let’s be honest….. WE ALL over induge over the Christmas break!

Come on in to CrossFit SFS, Strive 45 and get a cash advance on the calories over the silly season.

FREE trial for anyone wanting to check out : CrossFit, Strive 45 HIIT classes or Strive Weightlifting.

SFS Workout of the Day

Warm Up (5-15 mins):
3 rounds of:
Assault Bike or Row 60 seconds
10 x Goblet Squats with light DB or KB
15 x Hollow Rocks
10 x Single Arm Press/ Push Press with light DB or KB (5 per arm)


Front Squat
4 x 4

WOD (30-55mins):
5 rounds for time:
Run 400m
15 Hang Squat Clean (42.5/30kg)
15 Shoulder to Overhead (42.5/30kg)

Time cap: 25 mins

Scaling Options:
Run: Row 500/400m or Assault Bike 25/18 cals (scale numbers further if needed to fit into roughly a 2 min window)
Hang Squat Clean: reduce weight, use dumbbells, medicine ball cleans for beginners
Shoulder to overhead: reduce weight, use dumbbells

author: Scotty


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