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.

Join us for a great partner workout, followed by a farewell breakfast for Rob & Sarah.

15-12-9 reps for time of:
Deadlift 70/50kg
Push-ups

Rest 3 min.

12-9-6 reps for time of:
Deadlift 100/70kg
Handstand Push-ups

Rest 3 min.

9-6-3 Reps for time of:
Deadlift 140/90kg
Wall Climb

20-20-10-10-5-5 reps for load of:
Hang Power Clean
*Rest as necessary between sets.

Optional:
Run Big Loop

For time:
75 Wall Ball 9/6kg
15 Strict Chest to Bar
35 Burpees
10 Strict Chest to Bar
35 Burpees
15 Strict Chest to Bar
75 Wall Ball