WARM UP

4mins
5 triple unders or 30 doubles or 50 singles
10 Spiderman push ups

MOBILITY

Pistol of doom
Groin terror
Peanut crunch
Athletes choice

WOD

In teams of four complete

For time:
250 Chest to bar pull-ups
250 Kettlebell swings 24/16kg
250 Double-unders
250 Overhead squats 42.5/28kg

COMPETITORS WORK

If you haven’t tested it yet, meet the competitors standards

5 Round EMOM squat snatch at 90% bodyweight men 80% women
1 set 5 rep back squat at 150% bodyweight men 125% women
1 Bra to bar pull up for women 3 for men
1 Strict hand stand push up for women 3 for men

If you have met the standards hit the following complex then the wod

5 Rounds each round starting every 3mins 6 power cleans > 6 front squats > 6 Push jerks 70/45kg

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