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

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18/1/19 CF
Warm-up
3 Rounds
10 cossacks
5 push ups
5 ring rows
5 hollow rocks
Weightlifting
Back rack step up (4x10)
DB strict press (4x5)
Strict press with Dumbbells
One arm dumbbell rows (4x10)
Metcon
Metcon (AMRAP - Reps)
10 Min AMRAP
10 pistol squats
10 pull ups
10 push ups
crossfit
Crossfit Journal
Foodlink
ASN

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