The Capital
Warm Up
General
3 min on C2
3 sets
5 Power Clean (Empty – Light Bar)
100m Run
30 Sec KB Hold
30 Sec Sandbag Hold
WOD
RX
20 Power Cleans 80/55
3.2 Km Run
200m KB Carry (2 x 24/16)
200m Sandbag Carry (Mod-Mod Heavy)
SC
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 …
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