WARM UP

4mins
2 Turkish get ups and windmills
4 Single leg deadlifts

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Trigger

SKILL/STRENGTH

Bench press and Bent over row 5×5

Then

3 Rounds 10 touch and go power clean and jerks

WOD

12/9/6/3
Front squats 85/56kg
Burpees
Strict pull ups

COMPETITORS

1. 6 Rounds
   2min row @ 1km Pace +20sec/500m
   2min row @ 1km pace +10sec/500m
   2min Rest
2. WOD

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