2min
Row
2min
5 Skin the cats
10 Tall cleans
Leg swings
Pistol of doom
Thoracic roll
Athletes choice
14min AMRAP
60 Calorie Row
50 Toes to bar
40 Wall balls 10/6kg
30 Cleans 61/43kg
20 Muscle ups
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
2min Plank hold
2min Spiderman lunge
Pistol of doom
Thoracic extensions
Athletes choice
Power clean + Jerk 7 Rounds of 1+3
Five rounds for time of:
Run 400 meters
21 Deadlift 85/56kg
3 x 3mins Paleo chair
4mins
10 Snatch press
10 First pulls
10 Second pulls
Pistol of doom
Groin terror
Peanut crunches
Athletes choice
Snatch 3,3,3,3,3,3,3
12min AMRAP
4 Strict press 35/23.5kg
8 Hang power clean 35/23.5kg
12 Front squat 35/23.5kg
3 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
2min Plank hold
2min Double unders
Pistol of doom
Groin terror
Peanut crunches
Athletes choice
Thrusters 5,5,5,5,5
Sled Push 15m x 5
For time – 5min Cutoff
21 Toes to bar
15 Squat cleans 85/56kg
9 Burpee Box jumps 24/20″
2 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
10 Good mornings
10 1st pull to knee
10 2nd pull to shrug
Pistol of doom
Peanut crunch
Athletes choice
Cleans 3,3,3,3,3,3,3
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead 52.5/35kg
10 Deadlift 52.5/35kg
15 Box jumps 24/20″
2 x 3min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
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.
