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WARM UP

4mins
5 Skin the cats
10 Banded lunges

MOBILITY

Groin terror
Pistol of doom
Peanut crunches
Athletes choice

SKILL/STRENGTH

10 Rounds of
10 Double Russian swings
5 Ring rows

WOD

For time:
10 Shoulder press 52.5/36kg
15 Overhead squat 52.5/36kg
20 Push press 52.5/36kg
25 Front squat 52.5/36kg
30 Push jerk 52.5/36kg
35 Back squat 52.5/36kg

COMPETITORS WOD

  1. 5×5 Broad jumps
  2. 10 Round EMOM 2 Power snatch
  3. 5 Round EMOM 2 legless touch and go rope climbs-Start standing
  4. 50 Pull Ups unbroken

    Rest 3 Min

    50 Pull Ups

    Rest 3 Min

    10 OHS 93/61kg

    Rest 3 Min

    10 OHS 93/61kg

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.