3 rounds for time of:
Run, 400 m
15 Muscle-ups
Run, 400 m
15 Bar Muscle-ups
Farmers carry 4x30m
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
Snatch Balance + Overhead Squat 1-1-1-1-1-1-1
Front Rack Walking Lunges : 5×12
Sled push 3x60m
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim
30 Strict muscle ups for time
3 rounds, 2 mins per station, of:
Max Calories On Rower
Kettlebell Swing, 24/16 kg
Wall Ball, 9/6 kg
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 2 mins, the clock does not stop or reset between stations.
3x Max time overhead kettle bell hold
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
Single leg deadlifts 3×10
Photo courtesy of buffalocreekcrossfit.com
30min AMRAP
“Helen” Rounds
Run 400m
21 Kettlebell swings 24/16kg
12 Pull ups
Overhead squat 3×3 across
Photo courtesy of buffalocreekcrossfit.com
Still unsure about jumping into classes? Book a 20 minute conversation either by phone or face to face with one of our coaches to discuss your goals and how we can help you get there.
