WARM UP

4mins
10 Banded goblet squats
5 Skin the cats
Bear crawl

MOBILITY

Peanut crunches
G-spot and axis of pain trigger
Athletes choice
Athletes choice

SKILL/STRENGTH

Strict press and strict chest to bar pull ups 5×5

Then

5min EMOM
5-10 Toes to bar or 2+ muscle ups

WOD

4 Rounds for Time
21 Wall Ball 10/6kg
18 Pull Ups
15 KB Swing 32/24kg
12 Hand stand push ups

WOD courtesy of NClabs

COMPETITORS

Video a 1RM snatch for me on my Ipad

Then start a running clock

1. Beginning at 00:00
   15-12-9
   Squat Clean 61/42.5kg
   Push Jerk
   WOD courtesy of NClabs
2. Begin at 20:00
   5 Rounds
   3 Rope climbs
   Run 400m

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