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11
12
2018

Wed 12/12: “Murph” 30/30 Challenge in Canberra

By Scotty 0

Stay tuned for how you can help us out in March when we tackle the “Murph” 30/30 Challenge here at CrossFit SFS in Canberra.

We will be raising money for a few different things so stay tuned for more info soon.

Would love to have as many as we can join myself and Adz for that month to help us along the way!
……………………………….

CrossFit SFS workout of the day:

Warm Up (5-15 mins):
5 rounds:
20 sec hard effort on Bike or Rower (80-90% effort)
10 x Hollow Rocks
10 x Walking Lunges
1 x Wall Climb

Strength/ Skill (15-35 mins):
4 x Super Sets of:
Max reps Strict HSPU (Rx+: 4/2” deficit)
Max L-sit or Tuck Sit on Paralettes or Plates

*Move from your HSPU, straight into your L-sit, and then rest as needed once you have completed both

WOD (35-50 mins):
3 rounds for time:
Run 400m
20 DB Step Ups (22.5/15kg)
10 Wall Climbs

Time cap: 18 mins

author: Scotty

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