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WARM UP

4mins
10 Thrusters
5 Skin the cats

MOBILITY

Pistol of doom
Thoracic rolls
Front rack neck opener

SKILL/STRENGTH

Cleans 3,3,3,3,3,3,3

WOD

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk 61/43.5kg
3 Toes-to-bar
6 Clean and jerk 61/43.5kg
6 Toes-to-bar
9 Clean and jerk 61/43.5kg
9 Toes-to-bar
12 Clean and jerk 61/43.5kg
12 Toes-to-bar
15 Clean and jerk 61/43.5kg
15 Toes-to-bar
18 Clean and jerk 61/43.5kg
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

HOMEWORK

2 x 5min Paleo chair

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.