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WARM UP

4mins
20 Russian swings
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

WOD

25min AMRAP – In teams
40 Kettlebell swings 32/24kgkg
Run 400m
40 Wall balls 10/6kg
Run 400m
40 Pull ups
Run 400m

All team members do the run

COMPETITORS

  1. Snatch Heavy single, 90% x2x3
  2. Clean and jerk heavy single, 90% x2x3
  3. Straight leg deficit snatch deadlift 3×6
  4. Snatch press + Snatch drop 5×3+3
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.