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WARMUP

4min AMRAP
Spiderman walk
10 Skin the cats

MOBILITY

Posterior hip capsule distraction
Pistol of doom
Peanut crunches
Athlete’s choice

SKILL/STRENGTH

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

WOD

For time
Row 1km
5 rounds of
25 Pull-ups
7 Push jerks 61/42.5kg

COMPETITORS

  1. Max box jump -5mins
  2. Work to a heavy 3rep deadlift -10mins
  3. 4×8 Romanian deadlifts – 5mins
  4. Find a 20RM Bench press- 10mins
  5. Todays WOD

Allow no more than 3mins to transition from exercise to exercise.

 

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.