Five sets, each for load:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder to overhead
20m Dumbbell Walking Lunge (DB by side)
Rest between rounds.
Score= total kg
10-10-12.5-15-15= 62.5kg
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📣 NEW — OPEN GYM AT COASTAL CROSSFIT
NEW OPEN GYM classes Want some extra time to work on your training? We’re adding a dedicated Open Gym session Monday to Thursday, 5:30pm–6:30pm — giving you the freedom to focus on the things you want to improve. 🏋️ CrossFit🏋️♀️ Olympic Weightlifting💪 Strength Training🤸 Gymnastics & Skill Development🔥 Accessory Work YOUR PROGRAM OR OURS Follow your own program, catch up on something you’ve missed, work on a weakness, practise a skill, or use the time for some extra strength and accessory work. Open Gym is a great opportunity to get some focused practice outside of your normal class while still training alongside the Coastal crew. CURRENT MEMBERSCome in, train and make the hour your own. NEW TO COASTAL?Open Gym is also available to non-members. Contact us for details and we’ll help work out the best option for you. 📅 Monday–Thursday⏰ 5:30pm–6:30pm Your training. Your goals. Your hour. 💪
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WOD: Saturday
Partner Workout:Two rounds for Max repetitions:In four minutes:Run 360m (together)1. Max repetition- Sled Push2. Max repetition- Deadball over shoulder3. Max Dumbbell Squats 22.5/15kg4. Max Toes to Bar *Rest 1 minute between efforts.