- Trigger/Warm-up/Mobilise/Activate
- 1) Back Squat
- *10-10-10-10 (Complete this on the same weight as you completed the 4 x 10 Front squats on Wednesday i.e. 80% of FS 1 RM – see 15 Nov 13)
- *Rest 90 sec between repeats
- then…
- 2) Complete the following for time:
- 15 Power Clean (70kg / 49 kg)
- Run 100 m
- 12 Power Clean (70kg / 49 kg)
- Run 200 m
- 9 Power Clean (70kg / 49 kg)
- Run 300 m
- 6 Power Clean (70kg / 49 kg)
- Run 400 m
- Time Cap 12 min
- Score = Time OR Time plus 1 sec per rep missed
- then…
- 3) Buy-out – 1 Min cumulative tuck front lever hold
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Today’s Reebok CrossFit Games (i.e. 2013) – “Naughty Nacy” (Image courtesy of CrossFit, Inc.)