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Workout of the Day, Saturday 21st April 2018

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

6.30am CrossFit WOD "Mini Nancy" 3 Rounds for time 10 Shuttles 15 Overhead Squat - 45/30kg Rest 5mins Partner WOD - each person to complete Row 750m Row 500m Row 250m 8.30am ENDURANCE WOD For time 20 Shuttles 20 Squat clean - 60/45kg Row 1000m 30 Box jump - 24/20" 10 Shuttles 40 Alternating OH [...]

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Workout of the Day, Wednesday 18th April 2018

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

SF Benchmark Series Find your 2RM Deadlift 3 sets of Max Reps Weighted Pull Ups - 25/12kg DB Shoulder Press - 22.5/15kg AMRAP 8mins (for quality) 12 KB Bent Over Row 12 V UPs 12 KB alternating Lunges

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Workout of the Day, Tuesday 17th April 2018

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

Partner WOD AMRAP 16mins 8cal Assault Bike 8 Thruster - 52.5/37.5kg 8 Toes to Bar Person 1 to complete full round before tagging person 2 Rest 5mins Tabata - 16 Rounds alternating Air Squat Push Ups

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Workout of the Day, Monday 16th April 2018

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

AMRAP 13mins 12 1arm DB Snatch - 22.5/15kg 4 Shuttles 8 Box Jump Over - 24/20" Rest 5mins 5 Rounds for time 21 KB Swing - 24/16kg 35 Double Unders Photo - Ian, Gladiator Games 2016, theronkirkman.com

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Workout of the Day, Saturday 14th April 2018

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

6.30am CrossFit WOD AMRAP 14mins 2 Shuttles 2 Pull Ups 2 Wall Ball 4 Shuttles 4 Pull Ups 4 Wall Ball Continue adding 2 reps each round until time Rest 5mins For time: 27-21-15 Power Clean & Jerk - 45/30kg Row (cals) 8.30am ENDURANCE WOD AMRAP 40mins 21 Toes to Bar 15 Thruster - 60/42.5kg [...]

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