WARM UP
4mins
Bear crawl
10 Reverse shrugs
MOBILITY
Pistol of doom
Thoracic roll
Front rack neck opener
Athletes choice
SKILL/STRENGTH
Power clean and jerk 7×1+3
WOD
3 Rounds
Run 800m
20 Pull ups
30 Box jumps
COMPETITORS
Metcon, metcon, metcon
- 30 Triple unders for time – 6min cut off
- 12min AMRAP
Legless Rope climb
15 Wall ball - Rest 8mins
- For time -10min Cut off
Row 500m
10 Squat cleans 102.5/61kg
30 Handstand push ups - Todays WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
