Five rounds for time of:
20 Dumbbell Snatch 22.5/15kg
75 Double-unders

Photo: Meet Ben. We are happy to have him with us as part of our 5:30am crew. Super coachable and ready for a challenge. Keep doing what you're doing - exciting times ahead.

Partner workout.
For time:
20-2 reps of Wall ball 9/6kg 10′
10/7 Push-ups

*One partner completes wall ball while the other completes push-ups. You can not move on until each person has completed their repetitions.

Photo: Welcome Tash – A new face in the box. You may see her sprinting pass you on the run. This girl is fast!!

EMOM x 20 minutes:
Minute 1. Run 200m
Minute 2. Turkish Get-ups 22.5/15kg

Photo: Meet Michaela. Michaela joined Coastal CrossFit for our final Zoom sessions. Since then, outdoor sessions and now regular training in the box. Since starting with us it has been awesome to see her confidence and abilities grow. It makes me so proud to be a part of her achievements. Awesome work- keepsmashing goals!!

Seven rounds for time of:
7 Hang Power Cleans 70/45kg
7 Burpees (over barbell)
7 Toes to Bar

Photo: Welcome Henning. It is awesome to have so many new faces in the gym. Even better is having an awesome crew who make everyone feel welcome. We love our community!!!

In 35 minutes:
Run big loop, then in remaining time:
AMRAP of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

Part A.
Deadlift 5-5-5-5-5
*Re-grip and stand up between each rep.

Part B.
Five rounds for time of:
15 Dumbbell deadlift 22.5/15kg
8 Toes to bar

Part A. Snatch Technique
Hang Muscle Snatch
Hang Power Snatch
Hang Squat Snatch

Part B.
50-35-20 reps for time of:
Overhead Squats 20/15kg
*Rest 1 minute between sets.
*10 minute cut-off

Photo: Cam – one of our FIFO members. A well rounded athlete but one of the most humble people you will ever meet. To top it off an all round awesome guy. It is always great having you in the box!!!

AMRAP in 20 minutes of:
Run 200m
12 Pull-ups
24 Kettlebell Swings 24/16kg

Photo: We are happy to welcome Leigh to our community. Full of energy and positivity and responsive to coaching – you are doing everything right. We look forward to sharing your progress.

For time:
20 Front Squats 80/55kg
150 Double-unders
40 Ball Slam 20/12kg
20 Front Squats
40 Ball Slam 20/12kg
150 Double-unders
20 Front Squats
*Front squats are from the ground – as a guide, have the ability to do the 1st set in 2 efforts eg. 12/8.