Thruster and Rope Climbs
Warm up
400m Run
2 Sets
10 Ring Row
10 Hand release push ups
2 Sets with DB
10 DB Dead Lifts
10 DB Front Squats
10 DB Push Press
1 Rope Pull/Rope Climb
Work Out
15-12-9-6-3
DB Thrusters
5-4-3-2-1
Rope Climbs
Rest 3 min
3-6-9-12-15
DB Thrusters
1-2-3-4-5
Rope Climbs
RX
DB – 22.5/15
SC
DB – 15/12.5
FIT
DB – 10/7
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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