GROUP A
MOBILITY
Pistol of doom
Hipster glide
Thoracic roll
Barbell quickie
OLYMPIC LIFT
Snatch
TEAM WOD
In teams of 3-4 complete
3 Rounds each person max reps for max points
Group 1
Muscle ups = 6 points
Jump muscle ups = 3 points
Strict burpee pull ups = 1 point
Group 2
Power cleans 90/60kg = 6 points or Deadlifts 125/82.5kg
Power cleans 70/45kg = 3 points or Deadlifts 102.5/65kg
Power cleans 52.5/35kg = 1 point or Deadlifts 85/55kg
Group 3
Wall balls 12/9kg = 4points
Wall balls 10/6kg = 2points
Wall balls 6/4kg = 1point
Notes
This is not for time
20sec maximum time allowance to transition to next movement
All muscle up options are to failure
All power cleans and deadlifts options are touch and go – If you drop the bar the count is over
All wall balls are unbroken – If you drop the ball the count is over
GROUP B
- Deficit snatch 7×2
- Group A team WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
