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Workout of the Day, Friday 19th May 2017

SF Gym | West Coast CrossFit | Perth, Australia | www.sfgym.com.au

Cluster Pull Ups 3 reps in 15secs Rest 30secs Repeat 3 times Rest 2mins Repeat Cluster 3 times Shoulder Press 3-3-3-3-3 SS DB/KB Bench Pull 5-5-5-5-5 3 Rounds of 10 Rollouts w/- 3secs pause Max Hollow Hold

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Workout of the Day, Thursday 18th May 2017

Partner WOD 5 Rounds of each for time: 2 Lengths Prowler - 70/50kg 8 Power Clean - 70/50kg 10 Toes to Bar Rest 5mins 30:30secs - 10 Rounds alternating Burpee Wall Ball - 20/14lbs

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Workout of the Day, Tuesday 16th May 2017

SF Gym | West Coast CrossFit | Perth, Australia | www.sfgym.com.au

GYMNASTICS SKILLS For time: 65/50cal Assault Bike 60 Push Press - 45/30kg 55 Box Jump - 24/20" 50 KB Swing - 24/16kg 750m Row Photo - Saarz, Gladiator Games 2017 Theron Kirkman - Photo Athletica

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Workout of the Day, Friday 12th May 2017

SF Gym | West Coast CrossFit | Perth, Australia | www.sfgym.com.au

Team of 4 AMRAP 12mins 6 Rope Climbs Max Deadball Clean to shoulder into 4 Lunges Rest 5mins 3 Rounds for time: 21 Wall Ball - 20/14lbs 21 Burpee 21 Toes to Bar

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