Blog
  • Main page
05
09
2017

Tues 5/9/17 – Ninja Warrior set up in Canberra @ SFS

By Scotty 0

Stay tuned, we aim to have our little Ninja Warrior rig here at CrossFit SFS Canberra up and running by October guys!

Warm up

2 rounds
10 step ups
200m row
10 OH plate lunges 10/5kg

Lifting – 12 mins
Back Squat
3 @ 60%
5 @ 70%
7 @ 80%
9 @ 70%

Conditioning
For Time:
Row 30 Calories
30 Thrusters 40/30kg
Rest :60
Row 25 Calories
25 Thrusters
Rest :60
Row 20 Calories
20 Thrusters

author: Scotty

Comment
0

Leave a reply