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WARM UP

4mins
5 Slow snatch deadlifts
5 Snatch high pulls
5 Snatch press
5 Snatch drops

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Barbell quickie

STRENGTH

Power snatch 7×3

SKILL

5min EMOM
5 Push jerks

WOD

5 Rounds for time – 10min Cut off
50 Double unders
10 Overhead squats 60/40kg

COMPETITORS

  1. Front squat 10min EMOM
  2. 20RM Push press
  3. WOD
  4. 3 Rounds
    500m row
    1min rest
  5. 50 Toes to bar for time
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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