MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

1 SNATCH

Slow pull snatch 2×5, 3×3

2 SPRINT CHIPPER

For time
30 Back squats
X Rope climbs
40 Kettle bell swings
X Rope climbs
40 Burpees
X Rope climbs

A) 85/60, 3 climbs, 16/12kg
B) 100/70, 4 climbs, 24/16kg
C) 115/80kg, 5 climbs, 32/24kg

OPTIONAL EXTRAS

Programmed work or

4 Rounds
Bear crawl suicides

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