34 Glennie St West, Gosford  P: 0243 225 556

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11/12/18 CF
Warm-up
40 double unders
20 KB swings
10 burpees
10 broad jumps
Weightlifting
Hang Power Snatch (3x10 @ 70%)
Glute-Ham Raises (3x10)
Metcon
Metcon (AMRAP - Reps)
15 min AMRAP
5 hang power snatches @ 50/35
10 Burpees
30 double unders
crossfit
Crossfit Journal
Foodlink
Pse

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