For time:
21-15-9
pull-up
Push-ups
Rest 3 minutes*
12-9-6
Chest to bar pull-ups
Dips
Rest 3 minutes*
9-6-3
Bar Muscle-ups
Hand stand Push-ups
* Complete 60 second unbroken plank during the rest.
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🚨 WE’RE LOOKING FOR A COACH! 🚨📍 Warana – Sunshine Coast, QLD Coastal CrossFit is putting the feelers out for an experienced CrossFit Coach to join our crew! We’re looking for someone with flexibility (think self-employed or part-time availability) who can coach the occasional class and step up during holiday periods when we step away from the business. This role will work alongside our current awesome coaching team. 👊 About You: This is a casual, flexible role perfect for someone who wants to stay involved in a top-tier affiliate without a full-time commitment. 🙌 You’ll be coaching an amazing, supportive community that values quality coaching and consistency. 👉 Check us out: www.coastalcrossfit.com.au 📧 Sound like you?Contact Marie & send your resume to: coastal.crossfit.qld@gmail.com Let’s chat!
WOD: Wednesday
EMOM x 30 min: 1. Run 200m 2. 5 Deadlift 120/85kg / Max Double-unders 3. Rest