Saturday Aug 20

This is a good one

Warm Up


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


400m run

21 RKBS @ heavy

6 burpee jumping pull ups


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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