• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Back Squat 
  • * 5-5-5-5-5
  • (70% of 1 RM)
  • .
  • then…
  • .
  • 2) Complete the following for time:
  • 50 C2B Pull-up’s
  • 60 SDH (25 kg / 45 kg)
  • 1 km Run
  • .
  • Time cap 20 minutes
  • .
  • Score = Time or Time cap plus 1 sec/rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Jason Khalipa on 14.5 (Image courtesy of CrossFit, Inc)