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23
01
2018

Wed 24/1/18 – CrossFit Open’s 2018 all welcome at CrossFit SFS

By Scotty 0

If you are travelling or not affiliated, anyone can come and do the Open workout for FREE at CrossFit SFS, Hume Canberra.

Don’t forget jump on register for the Open’s, you are going to do the WOD anyway so might as well test yourself : CrossFit Games

Be sure to register under CrossFit SFS & also join the SFS team!!

Also Australia Day WOD : 9am

Warm up
500m row
then
2 rounds
5 snatch balance broom
5 good mornings broom
10 Push up shoulder taps
10 deads bar

Lifting : Snatch
EMOM 10
Odd : 5 Power Snatch 50/35kg
Even : 3 Hang Squat Snatch 50/35kg

Cond : 1 round for time (20 min cap)
10-20-30-40
Deads
60/80/100/110kg
35/50/65/75kg
15 BBJ after ea set

Optional Extra’s (separate part of the day)

Choose between

A. Conditioning Piece
EMOM 18
1. 15/12 wall ball
2. 15/12 cals assult bike
3. 15/12 burpees

or

B. 18 AMRAP at steady pace
10 deadball over shoulder 45/34kg
100m farmers carry 32/24kg ea hand
20 hollow rocks

author: Scotty

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