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25
09
2018

Wed 26/9 : Blue Dinosaur Sponsor Capital Fitness Challenge

By Scotty 0

Huge shoutout to Blue Dinosaur for coming on board for the 2018 Gym Quip Capital Fitness Challenge.

We will have heaps of bars over the weekend from the guy’s, and there will be heaps of bars thrown into the prize packs!!


CrossFit SFS workout of the Day

Warm Up
2 rounds:
60sec Bike
20 lunges
20 HS shoulder taps
20 alt V snaps

Lifting: 15min
Build to heavy 5 deadlift
EMOM 8
Odd: 3 Deads @ 80-85% above
Even: 10 burpees over the bar (adv – 15)

Cond: 5 Rounds:
8 Touch and Go Clean & Jerk 70/45kglbs
15 Pull Ups
Rest 2:00 after ea round

author: Scotty

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