0401 660 181 
train@crossfitunrest.com.au 
5/10 Plantation Road, Yatala QLD 4207 
CrossFit Unrest - CrossFitMetconMetcon (No Measure)A. 3RFQ 20m farmer carry 40m sandbag carry ME sandbag squat *ideally straight from the 40m into the squat Rest 1:30 B. 4RFQ 10m yoke carry @ AHAP C. 3 RFQ 10m overhead yoke carry @moderate...
CrossFit Unrest - CrossFitWarm-upWarm-up (No Measure)3 rounds 5 hang power clean + push jerks 5 inch wormsMetconMetcon (Weight)1 RM Hang power clean + push jerkCrossFit Linchpin test 12 (Time)400m run 15 clean and jerk 61/43 3 rope climbs 400m run 12 clean and jerks 2 rope climbs 400m run 9 clean and jerks 1 rope...
CrossFit Unrest - CrossFitMetconMetcon (AMRAP - Rounds and Reps)A. AMRAP - 9 30 DU 5 muscle ups/bar muscle ups 30 wall ballsMetconMetcon (AMRAP - Rounds and Reps)B. AMRAP - 7 6 squat snatch 43/30 6 TTBMetconMetcon (Time)C. For time 10 - 1 burpees 100m run in between each round of burpees * wod courtesy of...
CrossFit Unrest - CrossFitWarm-upWarm-up (No Measure)3 rounds 8 push press 8 push upsMetconMetcon (Weight)A. E90S - 9 mins 3 push jerk @70-75%MetconMetcon (AMRAP - Rounds and Reps)B. AMRAP - 13 30 HSPU 30 box jumps 30 DB snatch 22.5/15 30 pull ups...
CrossFit Unrest - CrossFitWarm-upWarm-up (No Measure)2 rounds 4 hang snatch pull 4 hang snatch high pull 4 hang muscle snatch 4 hang power snatchMetconMetcon (Weight)A. EMOM - 8 3 hang power snatch @75-85%MetconMetcon (Time)B. 4 RFT 16 bfb 8 pistols 4 power clean 100/60 * this wod is intended to allow you to slow...
CrossFit Unrest - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 banded good morning 10 KB RDL 5 kb swingsMetconMetcon (Weight)A. EMOM - 10 5 x deadlift @75-85%MetconMetcon (Time)B. 10-9-8-7-6-5-4-3-2-1 TTB Push jerk 70/45kg...
CrossFit Unrest - CrossFitWarm-upWarm-up (No Measure)Samson/spidey/pigeon/calf -then- 4 rounds 3 burpees 3 jump squatsMetconMetcon (Weight)A. Thruster 1x5 1x4 1x3 1x2 1x1 *all at max weightMetconMetcon (AMRAP - Rounds and Reps)B. AMRAP - 12 3 tng squat snatch 61/43 6 CTB pull ups 9 front rack lunge 61/43 12 HSPU...
CrossFit Unrest - CrossFitWarm-upWarm-up (No Measure)3 rounds 5 ring rows/5 ring pull ups 10 beat swingsMetconMetcon (Weight)A. 4RFQ 15 DB rows@moderate ME strict pull ups ME supinated chin over bar hold Rest 1:30MetconMetcon (Time)B. 4 RFT 400m run 30 box jumps...
CrossFit Unrest - CrossFitMetconMetcon (3 Rounds for reps)A. EMOM - 6 1) 10 thrusters 43/30 2) 12 lateral burpees over barMetcon (5 Rounds for reps)B. E2M - 10 5 muscle ups/8 CTB 50 DU ME UB clean + jerk @60/40 *aim for 10 UB repsMetconMetcon (AMRAP - Reps)C. AMRAP - 5 ME...
CrossFit Unrest - CrossFitMetconMetcon (No Measure)WOD 1 7 minute AMRAP P1 : 20 box jump P2 : 20 box jump P1 : 20 DB snatch 22.5/15kg P2 : 20 DB snatch 22.5/15 Remaining time : MAX EFFORT wall balls.MetconMetcon (No Measure)Diet DT AMRAP - 8 12 Deadlift 50/30kg 9 Hang power clean 50/30kg 6 Push...