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WARM UP

4mins
10 Russian swings
10 Glute bridges each leg

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
First rib quickie

STRENGTH

Back squat 5×5

SKILL

5min EMOM
5 Touch and go power cleans

WOD

5 Rounds
20 Kettlebell swings 32/24kg
20 Burpees

COMPETITORS

SESSION1

  1. Oly lift 1 80-90%
  2. Oly accessory 80-90%
  3. Oly accessory 80-90%

SESSION2

Running clock session

  1. 0min For time
    400m row
    10 Power Snatch 61/42.5kg
    400m row
    10 Muscle ups
    400m row
    10 Overhead squats 61/42.5kg
  2. 20min 3 Rounds
    1min Sled push
    2min rest
  3. 30min 10min AMRAP
    6 Deficit hand stand push ups – 1 block
    2 Rope climb
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.