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WARM UP

4mins
20 Russian swings
5 Strict pull ups or 10 ring rows
10 Band pull aparts

MOBILITY

Pistol of doom
Peanut crunches
Front rack neck opener
G-spot trigger

WOD

Split the work up in teams of 3-4
5 Rounds
Run 2000m (each athletes meters counts towards the total, all athletes can run at once)
21 Cleans 61/42.5
12 Rope climbs

Only one athlete may be working at a time except on the run

COMPETITORS

  1. Back squat 10×3 @85%
  2. 2mins Max ascents legless rope climbs
  3. 2mins Max distance hand stand walk
  4. EMOM x 20
    Even – 4 Hang power cleans 102.5/65kg
    Odd – 20secs of Muscle ups
  5. 3 x max distance sandbag zercher carry 60/40kg rest as needed between efforts
  6. WOD but in pairs
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.