GROUP A

WARM UP

4mins
Quidditch

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll

SPEED

10min EMOM
1 Vertical leap

TEAM WOD

20min AMRAP Daisy chain – In teams of 4-5
40 Wall balls 10/6kg
30 Kettlebell swings 32/24kg
20 Calorie row
10 Burpee box jumps 24/20″

Max rep muscle ups in the remaining time

GROUP B

1. Quidditch
2. Power clean + 3 jerks x 5
3. Team WOD
4. 7min AMRAP
   10 Toes to bar
   10m Hand stand walk

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