0-5 Minutes:
Row 1000m
5-15 Minutes:
EMOM X 10
3 X Power Snatch
15-20 Minutes:
Row 1000m
20-27 Minutes:
EMOM X 7
5 X Squat Cleans

*Choose own weight for Power Snatch and hold the same weight for Squat Cleans.

A. EMOM x 10:
Toes to Bar tech.
Eg. 1 Kipping Swing + 1 Knees to Elbows + 1 Toes to Bar
*Guidance will be given on format/difficulty/volume.

B. Three rounds for time:
150 Double-unders
50 Sit-ups (strict w/feet anchored)

7 Supersets:
8-10 Pendlay Row
6-8 Reverse Lunge (per leg)
*Maintain load across.

Optional:
Tabata Row or Bike for calories.

Four rounds for time of:
Run 560m
30 Burpees

Beach workout today! Please see this link – http://www.coastalcrossfit.com.au/2019/12/09/beach-wod-saturday/ for the details.
We look forward to seeing you there!

“Fran”
21-15-9 reps for time of:
Thrusters 42.5/30kg
Pull-ups

EMOM x 30 minutes:
1. Row (max calories)
2. Rest
3. Run 180m
4. Rest
5. Air Bike (max calories)
6. Rest
*Your score is your total calories.
*Don’t be a cherry picker!

10-1 reps for time of:
Deadlift BW/0.75xBW
Push Jerk BW/0.75xBW
Toes to Bar

EMOM x 20:
1. Hang Squat Clean + 2 Front Squats
2. Double-unders
*Choose your own load/reps to maintain.

AMRAP in 21 minutes of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Ball Slams 20/12kg
*Run 180m at 0, 3, 6, 9, 12, 15 & 18 minutes.