Long Boy today
Warm Up
2 Rounds
1 min Row/Ski
5M Inch Worm
5M Bear Crawl
5/5 Dead Bug
Mobility
- Lat
- Pec
Strength
Bench Press
5 x 6 @ 70-80%
Workout
10 rounds
3 Power cleans @78%
10 Box jumps @24/20″
200m Run/Bike 400m
TC: 25 min
Score: Time
Scaling Options
Beginner
10 rounds
3 Power cleans @ Singles
10 Box Jumps, no rebound
100m run/ Bike 200m
Intermediate
Reduce rounds if needed
Accessories
Strict TTB
3 x 10-15
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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