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10
01
2017

Wed 11/01/17 – Kid’s Fitness back for 2017

By Scotty 0

Time to get the kid’s sorted for the school term!! For those keen to get the kids back into action, then please let us know as we are now taking bookings:

Mon 4.15pm : 4 – 9 yr olds
Wed: 4.15 : 10 – 16 yr olds

CrossFit SFS session of the Day

Cond 1
21-15-9
Power clean 60/40kg
HSPU (strict for RX+)
Target Time: 10:00
Time Cap: 14:00

Cond 2
42-30- 18
Ab mat sit ups
21-15-9
Power Snatch 40/30kg
Target Time: 8:00
Time Cap: 12:00

Strength – 10 min EMOM
3 front squat @ 70 – 80% (go by feel)

HOME WOD

3 rounds for time
800m run (if indoors 4 mins of star jumps)
50 air squats

author: Scotty

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