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19
12
2017

Wed 20/12/17 : CrossFit SFS Xmas Timetable

By Scotty 0

Hey gang, check the image (below) for the Xmas Timetable of classes here at CrossFit SFS Canberra.

There will also be some open gym times, but will post those on Facebook as they come up:

CrossFit SFS WOD of the day:

Warm up
500m row
then
2 rounds
30 sec ea banded hip distraction
5 ea KB Press @ light
10 KB Deads @ moderate

Lifting : Back Squats
1 set ea
8/6/4/2 reps
start at 70% and go up5% ea lift

Cond :
PART 1
At the 00:00
For time:
800m Run
30 OH Squats 50/35kg
20 Burpee Box Jump Overs 24/20inch

PART 2
At the 10:00
For time:
60/50cal Row
30 Single Arm DB snatch 22.5/15kg
20 Bar Facing Burpees

PART 3
At the 20:00
For time:
40/30cal Bike
30 Push Press 50/35kg
20 Burpee to target

Xmas Timetable

author: Scotty

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