• 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!