1-3-6-9-12-15 reps for time of:
Wall Walk
DB Thruster 2 x 22.5/15kgv
*20 minute cut off.

Five rounds for time:
10 Bench Press 60/40kg
Farmers Carry 50m 2×24/16kg
75 Double-unders

*Advanced 70/45kg, 32/24kg

Optional:
EMOM x 7-10 minutes:
‘X’ Push-ups/Dips/HSPU

Photo: Congratulations to our Masters League and HQ crew giving their all these past couple of weeks. Still two weeks to go for Masters League. Thank you @GrantWilliamsPhoto for capturing the blood, sweat & tears.

Three round, each movement for time:
Row 500m/450m
Bike 1200/1000m
Run 560m

*40 minute time cap.
Score= total work time

B. Optional (not coached)
5 sets of Max Strict Pull-ups/Strict Chest to bar
*Rest between efforts

A. 10 minute Squat Clean Technique- build in load

B. 5 x 2 minute rounds:
12Front Squats 60/40kg
Max Burpee Box Jump overs 24″/20″

Rest 2 minutes

*Advanced athletes 70/47.5kg

AMRAP in 20 minutes:
‘X’ Gymnastic Pull
7 Dumbbell Push Press (per side)
Run 180m

*Ring Muscle-up/Bar Muscle-up/Chest to bar/Pull-ups

Coastal CrossFit will be closed for the Australia Day Public holiday.

Enjoy your day with friends & family and celebrate everything wonderful about Australia and where we live.

Life is great!!!

Five rounds for time:
30 Russian Kettlebell Swings 32/24kg
50 Double-unders *

*Advanced: Drag rope double-unders

Optional:
EMOM x 10 minutes:
‘X’ Ring Rows (Feet Elevated)

Our Super Star WINNIE the Face of Containers for Change Ad.

https://www.youtube.com/watch?v=H_DROlZEAOo

For time:
Run 860m
21 Push Jerk 50/35kg
Run 560m
15 Push Jerk 60/42.5kg
Run 360m
9 Push Jerk 70/50kg

*Advanced athletes: 60/40kg-70/47.5kg-80/55kg

Optional Extra:
5 Sets of Max Push-ups (2 minutes rest between efforts)

Five rounds: (30 minutes)
Min 1: Row 200/180m
Min 2: Max Chest to bar pull-ups
Min 3: Rest
Min 4: Bike 500/400m
Min 5: Max Burpees
Min 6: Rest

*Advanced athletes aim for unbroken reps.

Photo: Sally – @GrantWilliamsphoto special. Love it!!!