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28
02
2017

Wed 1/3/17 – CrossFit Gym in Tuggeraong, Canberra

By Scotty 0

CrossFit SFS is located in Hume only minutes away from Tuggeranong on the Southside of Canberra.

When you are ready for a chance in your fitness regime then be sure to head out to Hume and check us out!

Gymnastics Conditioning
5 Rounds:
1:00 of easy Rowing
7 Muscle-ups
*work transitions if NO MU
Cond 1
EMOM 12:
Odd: 12 Power clean 50/35kg
Even: 20/17 WallBalls 9/6kg

Cond 2
EMOM 8
Odd: 15/10 cals assult
Even:15/10 KBS 24/16kg
Accessory 3 rounds
1 min DB hug carry
1 min OH DB carry
10 GHD
* choose own weight

Home WOD 18

10-1 burpees
15 Hand Stand Hole (pike hold to scale)

*burpee reps go down 1 each set, but the HS hold stays the same

author: Scotty

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