34 Glennie St West, Gosford  P: 0409 718153 or 0428 173 360

Wodify

Choose Date:
 
9/12/19 CF
Warm-up
3 mins double unders/ triple unders practice
Then burgener warm up
Weightlifting
3 position snatch (10 sets - 1 every 2 mins - start with empty barbel)
Metcon
Metcon (Time)
5 rounds 1 every 2 mins
50 double unders
then
5 snatches

F@25/27/30/32/35
(40/42/45/47/50)rx+
M@40/45/50/55/60 (60/65/70/75/80)rx+
crossfit
Crossfit Journal
Foodlink
ASN

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