Saturday Sep 3

The Capital

Warm Up


3 min on C2

3 sets

5 Power Clean (Empty – Light Bar)

100m Run

30 Sec KB Hold

30 Sec Sandbag Hold



20 Power Cleans 80/55
3.2 Km Run
200m KB Carry (2 x 24/16)
200m Sandbag Carry (Mod-Mod Heavy)


20 Power Cleans 60/40
2.4 Km Run or 7.2 Km Bike
200m KB Carry (2 x 16/12)
200m Sandbag Carry (Light – Mob)

Target time: 40-45 minutes
Time cap: 55 minutes

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …

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