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16
01
2018

Wed 17/1/18 : CrossFit Games 2018 SFS Canberra

By Scotty 0

Rego is now open for the 2018 CrossFit Games Opens and we would love for as many of you as possible jump in and register and join the fun!

Register here : CrossFit Games
When you register you have to do 2 very important things : 1. add you home box of CrossFit SFS, 2. join the CrossFit SFS team (DO NOT FORGET THESE 2 STEPS)

Warm up
500m row
then
2 rounds
5 back squat bar
5 good mornings
10 Push up shoulder taps
20 sec HS hold (pike hold)

Lifting : Back Squats
4 x 8 @ 70% + (go by feel each set on weight, if you fell good add weight, if not hold the same across)

Cond : 2 x 8 min EMOM
EMOM 8
Odd : 15/12 cals row
Even : max HSPU
rest 4 mins
EMOM 8
Odd : 50 DU (40 sec practice)
Even: ma power cleans 70/45kg

author: Scotty

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