GROUP A
MOBILITY
Ankles
Hips
Thoracic
Overhead
Wrists
OLYMPIC LIFT
6×2 snatch building to a moderate weight
STRENGTH
Farmers carry 3x15m
WOD
21/15/9
Wall balls 9/6kg
Burpees
This workout is all about intensity
The more you break the wall balls the lower your intensity, aim to go unbroken.
The more you push your burpees the higher your intensity, push.
OPTIONAL EXTRAS
4:30pm Practice open movements
morning crew 12min EMOM
1st- 10 Thrusters 45/30kg
2nd- 5-10 Toes to bar
3rd- 30sec double unders
4th- rest
GROUP B
- 6×2 snatch building to a moderate weight
- 3 Rounds
5/3 Muscle ups
5 TnG Power snatch 60/40kg
10 Kipping hand stand push ups
5 TnG Power clean and jerks
Rest 2mins - Join group A
- Open WOD practice

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