This is a good one
Warm Up
General
2 rounds @increasing intensity on each round
200m Run
5 Inch Worm to Push ups
5 DB Deadlift
5 DB Clean
5 DB Push Press
5 Devils Press
WOD
4 RFT
30 DB Push Press @ 22.5/15 KG
200m Run or 200m Row
20 DB Thrusters @ 22.5/15 KG
200m Run or 200m Row
10 DB Devils Press @ 22.5/15 KG
200m Run or 200m Row
Score: Time
SC
4 RFT
30 DB Push Press @ 15/10 KG
200m Run or 200m Row
20 DB Thrusters @ 15/10 KG
200m Run or 200m Row
10 DB Devils Press @ 15/10 KG
200m Run or 200m Row
Score: Time
Fit
4 RFT
30 DB Push Press @ Light
200m Run or 200m Row
20 DB Thrusters @ Light
200m Run or 200m Row
10 DB Devils Press @ Light
200m Run or 200m Row
Score: Time
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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