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31
10
2017

Wed 1/11/17 : Capital Fitness Challenge last day to register

By Scotty 0

Capital Fitness Challenge Rego closes 5pm TODAY (click image to register):

Event Sponsor-weightsandmates

CrossFit SFS Canberra WOD:

Skills: 8 min EMOM
Odd: 7-12 strict ring dips
Even: 3-5 strict HSPU (HS holds (Box HS holds)

Conditioning :
Run
Adv:/Int 1.6km
Beg: 1.2km
Adv: 15 Muscle-Ups
Int/Beg : 15 Banded transitions or 15 pull ups + 15 ring dips
15 Deadlifts 120/80kg
Adv:/Int 1.2km
Beg: 600m
10 Deadlifts 120/80kg
Adv:/Int 800m
Beg: 400m
5 Deadlifts 120/80kg
**scale as needed**

author: Scotty

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