WARM UP

4mins
10 Thrusters
5 Skin the cats

MOBILITY

Pistol of doom
Thoracic rolls
Front rack neck opener

SKILL/STRENGTH

Cleans 3,3,3,3,3,3,3

WOD

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk 61/43.5kg
3 Toes-to-bar
6 Clean and jerk 61/43.5kg
6 Toes-to-bar
9 Clean and jerk 61/43.5kg
9 Toes-to-bar
12 Clean and jerk 61/43.5kg
12 Toes-to-bar
15 Clean and jerk 61/43.5kg
15 Toes-to-bar
18 Clean and jerk 61/43.5kg
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

HOMEWORK

2 x 5min Paleo chair

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