WARM UP

4mins
Bear crawl
10 One legged squats

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

WOD

20min AMRAP – As an individual or team
8 Muscle ups
16 Power cleans 60/40kg
32 Burpees

COMPETITORS

1. Snatch Heavy Single
2. Clean and jerk Heavy Single
3. Snatch grip trap high pull, use straps 3×8
4. Snatch deadlift straight leg 3×8
5. WOD

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