For time:
30 Front Squat 60/40kg
Run 600m
30 Hang Power Clean 60/40kg
Run 600m
30 Push Jerk 60/40kg
Run 600m
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WOD: Thursday
*Please note that this is the same workout as the Online crew. Please jump on board for some accountability, guidance and banter! All ZOOM Links are available on our Coastal CrossFit Members Facebook page – See you soon: Warm-up:3 rounds of30 sec. skip10 x Sit-up & Reach (with backward roll/knees to chest)30 sec. Samson Stretch (per side/pulse hips) then, 3 rounds:Downward dog + ankle mobility 10 x Iron Cross10 x Scorpion Workout:For time:500 Single Skip100 Mountain Climbers50 Toes to Kettlebell/DB/Barbell/Rock400 Single Skip80 Mountain Climbers40 Toes to Kettlebell 300 Single Skip60 Mountain Climbers30 Toes to Kettlebell 200 Single Skip40 Mountain Climbers20 Toes to Kettlebell 100 Single Skip20 Mountain Climbers10 Toes to Kettlebell *Scaling/notes: Don’t let the big numbers scare you in this workout – these volumes are well within most of your capacity. If you have concerns, reverse the order and work to a cut off eg. 10 min. You can always do it twice if you feel like you over-scaled it.The most potent part of the workout will be the T2KB (use any object you like to anchor your hands). If this is a weaker area, you can reduce the reps and/or range of motion (eg. work to 90 degrees).*Advanced athletes may opt for 150-120-90-60-30 double-unders. This will reduce the overall time (possibly) but will certainly add intensity. *Photo: Our first Zoomers- awesome work crew. Special mention of Josh, Elise, Amanda & Kyra who completed at 5:30am starting in the dark and the rain.