4min AMRAP
30 Double unders
10 Muscle snatch
Pistol of doom
Groin terror
Thoracic extensions
Pull ups bra to bar 5,5,5,5,5
17min AMRAP
40 Burpees
30 Snatch 35/25kg
30 Burpees
30 Snatch 60/40kg
20 Burpees
30 Snatch 75/50kg
10 Burpees
95/65kg Snatch, as many reps as possible
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
30 Doubles
10 Tall jerks behind the neck
Pistol of doom
Peanut crunches
Overhead hang
Power clean + Jerks 1+3 x 7
Two rounds for time of:
Run 400 meters
Handstand walk 15 meters
Run 400 meters
30 One legged squats
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4min AMRAP
5 Strict bra to bar pull ups
10 Ring push ups
15 Banded pause squats
Pistol of doom
Groin terror
Thoracic extensions
Back Squats 5, 5, 5, 5, 5
“Adrian”
Seven rounds for time
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps 30/24″
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4min AMRAP
15 Double unders
10 Muscle snatch
Pistol of doom
Peanut crunches
Athletes choice
10 min AMRAP
30 Double unders
15 Power Snatch 35/25kg
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
30 Doubles
10 Groiners
Pistol of doom
Groin terror
Thoracic roll
Squat clean 3, 3, 3, 3, 3, 3, 3
10min AMRAP
10 Push ups
1 Rope climb
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.
