AMRAP in 20 minutes:
Max effort plank
10 Hang Power Cleans 60/40kg
Run Loop
*Your score is total plank time.

"Cindy XXX"
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

Come on in for some partner fun. The more the merrier so grab your partner for a great workout!!!

EMOM x 20 minutes:
Min 1. 3 Power Snatch
Min 2. Toes to Bar
*Maintain load/reps.

For time:
50 Turkish Get-ups 22.5/15kg DB
100 Box Step ups 20/15kg Weight Plate (all 20")
300 Double-unders
*Partition the work however you choose.

A. Deadlift 5-5-5-3-3-1-1-1

Optional:
Three rounds for time of:
Air Bike 25/20 cal.
25 Abmat Sit-ups

Five rounds for time of:
Run 400m
30 Russian Swings 24/16kg
30/20 Push-ups

A. Front Squat 7-7-7-7

B. Death by Pull-up.
*Choose your own style.

7:00am

Beach WOD today. Please see the following link http://www.coastalcrossfit.com.au/2019/11/11/beach-wod-saturday/ for details.

We look forward to seeing you there!

Ten rounds for time of:
Run 180m
Broad Jump 15m (count jumps)
Burpees (equal to number of jumps)