WARMUP

4min AMRAP

10 Russian swings
Bear crawl

MOBILITY

Pistol of doom
Leg swings
Hipster glides
Athlete’s choice

WOD

As individual or in pairs

“Murph

For time:
1 mile (1.6km) Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile (1.6km) Run

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