CrossFit – Fri, Dec 1
Members – As we have transitioned into Wodify payments, please work on getting your payment methods and card details in the system so there are no issues in the future.  Can we please make sure any unpaid membership invoices are paid as well – these will be emailed to the email address on file. Thank you, Moranbah CrossFit.

warm up – Friday

8 min amrap: 10-second Handstand Hold 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty bar)

Clean and Jerk (5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, Unbroken set)

Metcon -Friday (Time)

150 Double Unders 50 Handstand Push Ups 100 Double Unders 10 Wall Walks 50 Double Unders

Time Cap: 15mins

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