WARMUP

4min AMRAP
15 Reverse shrugs
15 Banded goblet squats

MOBILITY

Pistol of doom
Barbell quickie
Thoracic roll
Athlete’s choice

SKILL/STRENGTH

Power clean + push jerk 3, 3, 3, 3, 3, 3, 3

WOD

For time (10min cut-off)
5 Rope climbs
15 Front squats 75/50kg
25 Toes-to-bar
35 Push ups

COMPETITORS

Programmed de-load until Monday. You can join in on the WOD but NOT at full intensity.

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