Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) Heavy Grace – 30 Clean (power) & Jerk (push) (102kg/70kg or 70%1RM) for time.


Time Cap 12 min


Score = Time




2) Working in Teams of 4 Complete the following for time:

200 Medicine Ball Cleans (over the shoulder) (30kg/20kg)

200 BB Facing Burpees


Two athletes work on Med Ball Cleans (1x Ball), while the other 2 work on the BB Facing Burpees (1x BB). Swop

whenever you need to. Min an athlete must do is 40 reps each! Max an athlete can do is 60 reps each!


Time Cap = 15 min


Score = Time


C-WOD – Please see the class whiteboard. Anyone interested in following this programming

who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for

details & fees.


Cool-down/Trigger Ball/Foam Roll/Stretch


Featured Image – Our very own Dean “Freak Beast” Shaw has confirmed that he will be

competing at the Nutritech East Cape Champs!