Thursday Jun 16

Long Boy today

Warm Up

2 Rounds

1 min Row/Ski

5M Inch Worm

5M Bear Crawl

5/5 Dead Bug


  • Lat 
  • Pec


Bench Press

5 x 6 @ 70-80%


10 rounds

3 Power cleans @78%

10 Box jumps @24/20″

200m Run/Bike 400m

TC: 25 min

Score: Time

Scaling Options


10 rounds

3 Power cleans @ Singles

10 Box Jumps, no rebound

100m run/ Bike 200m


Reduce rounds if needed 


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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