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WARM UP

4mins
20 Russian swings
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Overhead hang

SKILL/STRENGTH

Good mornings 5×5
then
Hand stand or Kipping handstand push ups or hand stand walk practice

WOD

“Tiger Blood” 3 Rounds for time
10 Clean and Jerks 61/42.5kg
400m Run

COMPETITORS

  1. “Bergeron Beep Test” EMOM for as long as possible
    7 Thrusters 35/25kg
    7 Pull ups
    7 Burpees
  2. Rest 5-10mins
  3. 10 Min. EMOM:
    Odd-20/15 Cal row
    Even-5 Muscle Ups
  4. Rest 5-10mins
  5. 7min AMRAP
    1 Legless rope climb
    10 Box jumps 30/24″
  6. “Tiger Blood” 3RFT:
    10 Clean and Jerks 61/42.5kg
    400m Run
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.