- Trigger/Warm-up/Mobilise/Activate
- 1) Snatch (at 70% of your 1 RM. NB do not go heavier than this! Focus on line, form & no misses! Last done on 24 Sept)
- 4-4-4-4-4-4
- Rest 90 sec between sets!
- then…
- 2) Complete the following couplet for time:
- 30 Box Jumps (76 cm / 61 cm)
- 21 KB Swings (32 kg / 24 kg)
- 20 Box Jumps (76 cm / 61 cm)
- 15 KB Swings (32 kg / 24 kg)
- 10 Box Jumps(76 cm / 61 cm)
- 9 KB Swings (32 kg / 24 kg)
- Score = Time
- 3) UWS Athletes CFEL: In Pairs complete 2 rounds of (each member completes):
- 20 Alternating Pistols (10 each)
- 25 m Sled drag
- Score = Time
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Algoa CrossFit Beach WOD 24 Sept 2103 – KB Swings in the morning!