{"id":2611,"date":"2017-02-02T01:22:01","date_gmt":"2017-02-01T14:22:01","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2611"},"modified":"2017-02-27T17:31:25","modified_gmt":"2017-02-27T06:31:25","slug":"thursday020217-2","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday020217-2\/","title":{"rendered":"Thursday020217"},"content":{"rendered":"

Strength<\/strong><\/p>\n

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\n
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Initial Burn<\/div>\n
\n
7min AMRAP
\n10 x Squat Snatches
\n5 x Burpees over the barRX: 95\/65
\nScaled: 75\/55<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

Workout<\/strong><\/p>\n

\n
\n
\n
\n
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\n
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Rower Countdown (Partnered)<\/div>\n
2000m Row Sprint – Switch every 250m
\nREST 2mins
\n1500m Row Sprint – Switch every 250m
\nREST 90sec
\n1000m Row Sprint – Switch every 250m
\nREST 60sec
\n500m Row Sprint – Switch every 250mSCORE = Total Time<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Strength Initial Burn 7min AMRAP 10 x Squat Snatches 5 x Burpees over the barRX: 95\/65 Scaled: 75\/55 Workout Rower Countdown (Partnered) 2000m Row Sprint – Switch every 250m REST 2mins 1500m Row Sprint – Switch every 250m REST 90sec 1000m Row Sprint – Switch every 250m REST 60sec 500m Row Sprint – Switch every […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-2611","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nThursday020217 - Nepean Crossfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday020217-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday020217 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength Initial Burn 7min AMRAP 10 x Squat Snatches 5 x Burpees over the barRX: 95\/65 Scaled: 75\/55 Workout Rower Countdown (Partnered) 2000m Row Sprint – Switch every 250m REST 2mins 1500m Row Sprint – Switch every 250m REST 90sec 1000m Row Sprint – Switch every 250m REST 60sec 500m Row Sprint – Switch every […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday020217-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-02-01T14:22:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-02-27T06:31:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2018\/06\/NCF-Background-002.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\",\"name\":\"Nepean CrossFit\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\",\"inLanguage\":\"en-AU\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"Nepean CrossFit\"},\"image\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"name\":\"Nepean Crossfit\",\"description\":\"Fitness Penrith NSW\",\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-AU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday020217-2\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday020217-2\/\",\"name\":\"Thursday020217 - 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