Good day for it
Warm Up
2 Sets
1 min Row or Bike
10M Bear Crawl
5/5 Dead Bugs
Specific
2 sets
12/10 Cal row
6 BB Deadlifts
6 BB hang cleans
6 BB hang squat cleans
6 BB thrusters
Workout
12 minute AMRAP
20/16 calorie on C2
16 BB Hang Clean 40/30 Kg
16 Burpee Over the Bar
Rest 4 minutes
12 minute AMRAP
50 double unders
16 Wall balls @ 20/14lbs
16 TTB
Score: Rounds and Reps
Scaling Options
SC
12-minute AMRAP
16/12 calorie on C2
12 BB Hang Clean 30/25 Kg
12 Burpee Over the Bar
Rest 4 minutes
12-minute AMRAP
50 double under or DU Practice
12 Wall balls @ 20/14lbs
12 Toe to eye level
Score: Rounds and Reps
Extras
Dragon flags
5 x 5
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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