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WARM UP

4mins
10 Band pull aparts
10 Reverse shrugs
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

5 Rounds
5 Bench press
5 Bent over row

SKILL

5min EMOM
5-10 Strict/Kipping/Chest to bar
2+ Bar muscle ups

WOD

3 Rounds
12 Power cleans 60/41kg
400m Run

COMPETITORS

1. Deficit Snatch Heavy single
2. Lower body strength heavy double
3. Upper body strength heavy triple
4. WOD

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