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30
01
2018

Wed 31/1/18 – Join CrossFit SFS Canberra WIN $200

By Scotty 0

Last day to join or refer someone to CrossFit SFS to join to go in the draw to WIN $200 apparel thanks to Weights and Mates Apparel.

For those that missed the last CrossFit SFS Newsletter : SFS Newletter

Warm up
500m row
then
2 rounds
10 dish arch on rig
10 deads bar
5 strict press

Lifting :
EMOM 10
Odd : 5 strict press @ 75-80%
Even : 7 push jerk same weight
Cond :
For Time:
15-12-9-6-3 Deadlifts 110/80kg
30-24-18-12-6 GHD / ab mat sit ups

5 x 30 cals row sprints rest 1:1

Mobility

author: Scotty

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