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WARMUP

4min AMRAP
5 skin the cats
10 Banded squats

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Athlete’s choice

SKILL/STRENGTH

Rope climbs 2, 2, 2, 2, 2
Dips 5, 5, 5, 5, 5

WOD

21/15/9 reps for time

Hang squat clean 42.5/29kg
Handstand push ups

COMPETITORS

1. Catch-up day or REST DAY

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.