WARMUP
4min AMRAP
10 Clean pulls
10 Goodmornings
10 Spidermans
MOBILITY
Thoracic Roll
Pistol of doom
Barbell quickie
Athlete’s choice
SKILL/STRENGTH
Cleans 3, 3, 3, 3, 3, 3, 3
WOD
10 rounds for time
7 Burpees
7 Toes to bar
COMPETITORS
- Snatch build to a heavy double -10mins
- Hang power clean 5×3 – build from 60%-85% – every 2mins
- Front squat Find a heavy 3 then 5×3 dropping 5% each set – 10mins to find 3rep weight then every 2mins for remaining sets
- 30 Strict muscle ups for time – 7min cutoff
- Today’s WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
