This is a good one
Warm Up
General
2 rounds @increasing intensity on each round
100m Run
5 push up to downward dog
5/5 Dead bug*
Hold every rep for 3 seconds.
Singles Option
AMRAP 22 minutes
400m Run
21 KBS 32/24 kg
9 Burpee Pull-ups
TC: 22 min
Score: Rounds and Reps
Fit
400m run
21 RKBS @ heavy
6 burpee jumping pull ups
SC
400m run
15 KBS @ 24/16 kg
5 burpee pull ups
Team Option
With a partner
(run together, reps divided as you wish)
400m Run
42 KBS 32/24 kg
18 Burpee pull ups
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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