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06
08
2018

Tues 7/8/18 : New SFS Hoodies and tees are in!

By Scotty 0

Our NEW CrossFit SFS hoodies and tees are now in, hurry in so you don’t miss out!

Warm Up
2 rounds
10 cal on a machine
5 inch worms
25 air squats

Strength: (week 2)
5 x 2 Pause front squat @ 70-75% 3.3.3.1

3 x 10 BB Romanian Deads @ choose load

Cond :
3 rounds for time
400m run
21/15/9 Hang Power Cleans 60/40kg

Accessory Gymnastics (week 3)
3 x 20 sec chin over bar holds
3 x 20 sec top of rings
3 x 20 sec bottom of rings
*accumulate time if you can’t hold

author: Scotty

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