7.00am
In 25 minutes:
Run 3km (see attached map)
Max rounds Cindy
*A round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
8.00am
AMRAP in 20 min:
Run 400m
12 Shoulder to Overhead 50/35kg
1 Legless Rope Climb
*Bring long socks to protect your legs during the descent on the rope.
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Coastal CrossFit will be closed for the Australia Day Public holiday – Thursday 26th January. We encourage you all to get outside and celebrate what makes Australia unique. THONG GOLF is always a WINNER!! This has become a tradition- Dress up in your best Aussie attire – grab your best set of double plugger thongs (shoe not underwear). RULES: Similar to golf but throwing a thong instead of hitting a golf ball (note: a weighted thong works best). Add lib works best – choose a large target, eg. Rubbish bin, tree (apply an appropriate Par – expected shots to hit target) and see where the game takes you. Optional Adult version – add beer penalties.Have fun!! PS. Members please share your best Aussie day photos to our Facebook Members Page.
