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GROUP A

WARM UP

4mins
10 Spiderman Push ups
10 Band pull aparts
10 Reverse shrugs

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Skin the cat stretch

STRENGTH

Bench press 6×3

ACCESSORY

10min EMOM
1st- Strict pull ups to failure (4-8)
2nd – Tricep push ups to failure (6-12)

WOD

“Light and lots”
7min AMRAP
10 Push press 52.5/35kg
20 Deadlifts 52.5/35kg

GROUP B

  1. Snatch Heavy single
  2. Back squat Heavy double
  3. Romanian Deadlifts 5×8 Every 2mins
  4. 6,5,4,3,2,1
    Power cleans 60,40kg
    Push jerks 60,40kg
    Front squats 60,40kg
  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.