WARM UP

4mins
10 Windmills
10 Single leg deadlifts

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

Squat snatch 7×3

SKILL

Rowing technique

WOD

“Fran”
21/15/9
Thrusters 42.5/29kg
Pull ups

COMPETITORS

SESSION1

1. Snatch main lift 80-85%
2. Clean skill lift 75-80%
3. Snatch strength 80-85%

SESSION2 – Running clock

1. 0min – 10min AMRAP
   100m Sled pull 30/20kg
   20 Push ups
2. 20min – “Diane”
   21/15/9
   Deadlifts 102.5kg
   Hand stand push ups
3. 40min – WOD

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