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Conditioning

For time:
Row, 500 m
30 Ring Dips
Row, 1000 m
20 Ring Dips
Row, 1500 m
10 Ring Dips

Gymnastic Strength

Every 1 min for 20 mins, alternating between:
5 Strict Pull-ups
L Sit Hold, 20 secs

Optional Extras

Hang clean 3×5 at 50-60%

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

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