WMG

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Trigger/Warm-up/Mobilise/Activate

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1) Deadlift 5-5-5-5-5 (80% 1RM)

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Score = Load

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then…

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2) SPRINT CHIPPER 2012 Reebok CrossFit Games (http://games.crossfit.com/workouts/games/2013). Complete the following for time:

21 MB GHD sit-ups (14lb / 10lb i.e. 6,3 kg/4,5kg)

15 Snatches (165 / 100 lbs i.e. 75kg/45kg)

9 Wall burpees (approx. 5 ft wall) – Substitution – 12 Burpee Box Jump overs (76,2 cm)

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REST FOR 7 MIN AND REPEAT AGAIN!

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Time Cap = 5 min

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Score = Time OR Time Cap plus 1 sec/rep missed

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Featured Image – When rowing it is important to wear a colour co ordinated outfit for endurance and a bright colour sweat band for speed. Thats what I read on the interweb so it must be true.